20-minute workout without any equipment

Since quarantine, we’ve had to come up with some extremely minimalist and innovative ways to stay in shape. While we may think going to the gym or an exercise class is the only way to get in a good workout, that couldn’t be less of the case. Exercising doesn’t have to mean fancy machines or tons of equipment. Sometimes, we can break a sweat just in the comfort of our own homes. To help you out, here’s a 20-minute workout with no equipment that will be over in a flash.


In order to make this workout simple and straightforward, we’ll be breaking it down in sections of cardio, floorwork, and stretching. It’s ultimately up to you to decide what order you want to go in or how much time you want to dedicate for each section, but personally we’d recommend starting with cardio and ending with stretching so you can wake your body up and then slow it down at the end. Plus, taking some extra time for floorwork can be helpful in building muscle and gaining strength. So, without further ado, here’s the breakdown:




Forget about the treadmill or elliptical, because cardio can be done just by getting up and moving your body. Some simple cardio exercises that don’t require any machinery can include high kicks, jumping jacks, or jogging in place. If you don’t necessarily like taking up too much space in your home to work out, you may consider taking a quick jog or a walk around your block to get some fresh air. No matter what you choose, you’ll be able to break a sweat and get your cardio out of the way so you can continue with your workout.




When it comes to gaining muscle, you may think you need professional weights or machines to get it done. Get rid of that mindset. Floorwork is a great way to build muscles in your legs, core, and arms without taking too much time or room. However, it’s important to keep in mind that building muscle takes motivation and consistency. If you have a matt on hand to make yourself comfortable on the floor then that’s great, but you can also use a towel to give yourself a little extra comfort. Before starting, it may be a good idea to decide which part of your body you want to focus on. If it’s core, then sit ups are a great option. Want to build some arm muscle? Get in the plank position. Is it leg day? Get ready to do those leg lifts.




After a solid workout, it’s important to de-stress and decompress by giving your body some love. A great way to finish off exercising is by doing some stretches so you don’t feel tight for the rest of the day. Some great stretches can include toe touches, child’s pose, or arm circles. This way you’re still being active, but it won’t continue to tire your body out. In order to make sure you’re doing the stretches correctly and avoiding any possible injury, it may be worth taking a few minutes to check out some YouTube tutorials to see how the professionals do it.  


Who said being fit needs a gym membership? By taking just 20 minutes out of your day, you’ll be able to get a full workout in without having to leave your house. Time to break some sweat!

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