Believe us, we understand the struggle. Whether it’s a hectic schedule, the cost, or sheer lack of motivation, getting to the gym is just not always in the cards. But you can still maintain a strong and healthy body without gym equipment. Here are some great no-equipment exercises that pack a big punch for a complete workout in 15 minutes, 30 minutes, or 45 minutes. And remember, never skip the warm-up and cooldown!
15 Minute Workout
Warm-Up
- Reverse lunges for 1 minute
- 10 air squats
- 10 high plank to downward dog
- 5 plank knee to elbow on each side
- 5 single-leg toe reaches on each side
Workout
As Many Rounds as Possible in 10 minutes:
- 10 air squats
- 10 push-ups
- 10 sit-ups
- 10 burpees
Cooldown stretch
- 30 seconds lizard stretch on each side – From a high plank position, bring one foot to the outside of your hands. If you can, lower to your forearms while maintaining a flat back and without lowering your back knee. Hold for 30 seconds on each side.
- 45 seconds pigeon stretch on each side – From a high plank position, pull your calf into your chest then lay it down parallel to the front of your mat. With your back leg extended, lower your body as much as possible over your front leg.
30 Minute Workout
Warm-up
- 10 air squats
- 10 high knees – Jog in place, raising thighs parallel to the ground.
- 10 mountain pose to plank rolls – Begin standing in mountain pose. Then drop hands to touch toes, letting head hang loose. Walk hands out to plank. Hold plank for 3 seconds. Then walk hands back to toes. Raise body back to mountain pose, letting head pop us last.
- 10 reverse lunge to high knees, alternating sides
Workout
5 Rounds for Time (20-minute cap):
- 400-meter run
- 20 burpees
Cooldown stretch
- 10 quadricep stretches – Hold left heel into left glute while extending right hand straight up. Keep core engaged. Alternate sides.
- 2 x 30 seconds deep squats with hands in prayer position. Use elbows to open knees wide. Keep torso upright.
- 30-second lizard stretch on each side
- 30-second frog stretch – Start on hands and knees in tabletop position. Slowly widen the knees apart while maintaining the original knee bend. Go only as far as possible without pain.
45 Minute Workout
Warm-up
2 rounds –
- 10 step bear crawl
- 10 tin soldier steps
- 10 jumping squats
- 10 side lunges, alternating sides
Workout
Every Minute on the Minute for 30 minutes:
- 1st Minute: 15 burpees
- 2nd Minute: 30 air squats
- 3rd Minute: 20 push-ups
Repeat cycle for the remaining time
Cooldown
- 10 quadricep stretches
- 45-second pigeon pose on each side
- 30-second butterfly stretch
- 10 shoulder rolls in both directions
Getting a workout in can be a challenge of both logistics and mental discipline. There’s a big difference between home workouts and the intense conditioning you might find at Krav Maga Classes and Training. But with these simple and effective workouts, you can build and maintain good habits no matter where you are. Try them in your living room, hotel room, or even your backyard. If you’ve got the motivation, the world is your fitness studio.
