No equipment? No excuses! No time to get to the gym and no equipment at home? Never fear here is a four week program packed with six different workouts that you can do at home without any equipment.
The format stays the same to keep it simple, and all you need each day is the 5 exercises you need to do. This workout provides you with a well balanced, times interval strength training workout that you will finish in 20 minutes. The idea is simplicity and ease, so each time you step up to workout, all you need is a timer and you keep the format the same.
All these exercises are outlined in 34 Exercise You Can Do At Home, so if you haven’t download your free copy yet, head to the sidebar enter your email and you can instantly download it.
Alternatively don’t forget to check out my full living room workout guide.
- Warm up stays the same for each workout and will take 3 minutes to complete.
- The rest and work intervals for each exercise vary for each level. Beginners: 30 seconds work 30 seconds rest. Intermediate: 40 seconds work 20 seconds rest. Advanced: 50 seconds work 10 seconds rest.
- You have 5 exercises to complete, each one will take a minute in total.
- Don’t rest between each exercise and do them in order as written.
- Pick your level and do each exercise accordingly. I.e 30 seconds pushups and 30 seconds rest for beginners. Move onto the next exercise without rest.
- Between each circuit (after you finish the five exercises) take one minute to rest.
- Do each circuit 3 times through.
- If an exercise uses one leg or side to side, split the work interval in half for each leg or side. Eg. Single Leg Squats/ Beginner program- 15 seconds right leg, 15 seconds left leg.
- You control your intensity, so don’t cheat yourself. Try to get as many reps in the work interval as possible.
6 Living Room Workouts
Pillow Stabilisations- 30 sec each leg
Elbow to Instep- 1 minute
Inchworm- 30 seconds
Prone Walk- 30 seconds
Couch Hip Thrusts
Single Arm Door Pulls
Side Step Land
Fast Feet High Knees
Wall Squat Calf Raise
Chair Rotation Step Ups
Upper Back Prone Lifts
Push Up to Plank
Upper Back Prone Lifts
Single Arm Door Pulls
T Push Up
The Four Week Program
Week 1: 1, 2, 3
Week 2: 1, 2, 4
Week 3: 6, 5, 3
Week 4: 6, 5, 4
- Pick your starting level but increase the work time if it is too easy after the first workout.
- Do this workout three times a week, I suggest Monday, Wednesday and Friday. On Tuesday and Thursday it’s a very good idea to go for a long walk (45 minutes).
- Combine this with a healthy eating plan (nutrition is more than half the battle).
Here is an example using Workout 1/ Beginner:
- Complete the warm up in 3 minutes.
- Immediately start with pushups for 30 seconds. Stop and rest for 30 seconds.
- Immediately start with squats for 30 seconds. Stop and rest for 30 seconds.
- Immediately start with Russian twist for 30 seconds. Stop and rest for 30 seconds.
- Immediately start with Couch Hip Thrusts for 30 seconds. Stop and rest for 30 seconds.
- Immediately start with Single Arm Door Pulls for 30 seconds. Stop and rest for 30 seconds.
- The first circuit is complete so rest one minute, and restart the second round following the above instructions. Complete the circuit 3 times, your workout will finish exactly after 20 minutes.
My Little Disclaimer
Fad workouts, diets and fitness products are not what I do. Consistent hard work is what get’s you results, and that doesn’t involve a quick fix. First thing, this is not a quick fix or a fad, you still have to work hard to get through this plan. Second thing, this isn’t the ideal workout.
Before the swamps of doubters come at me, let me explain a few things and the rationale behind this workout plan. This gives you a way to workout, raise your heart rate and stimulates some muscle growth in just 20 minutes a day. It’s not an easy workout and will help you burn calories efficiently. The great thing about this workout is that every can do it. Timed workouts have their advantages and disadvantages. This workout promotes consistency and is very easy to do. You always follow the same format, but you get a ton of different exercises stimulating different things. You only need a stop watch and your own body. Once you have your list of exercises down, theres no worrying about how many repetitions you need, you work to the time and you push out as many as you can do. If you are looking for the idea program for muscle building, this rep range isn’t for you. If you are looking for a way to get a good workout in 3 times a week for only 20 minutes, that can help you improve your general fitness, burn calories and provide you with a balanced workout… then this will help you.
For a full guide, check out this ebook by me, No Equipment. No Excuses. You get over 100 exercises you can do in your living room, plus 66 tailored workouts and 6-10 week plans.