Can’t figure out what workout to do today? Maybe today (or this week) is just too busy to get to the gym. Here are 28 at home workouts you can pick and choose from…or use as your own 28-Day Challenge…hey, it’s your choice…(I am just the messenger). 🙂
No need to worry…no equipment is necessary…only your own bodyweight…that is enough for anyone.
And because no equipment is necessary – these are perfect for the holiday season as well – if you find yourself away from home.
You can find these in our iWellness Life app in video form now too.
WORKOUT 1
3-5 Rounds:
• 20 Air Squats
• 20 Alternating Lunges (20 total reps)
• 20 Alternating Jumping Lunges (20 total reps)
• 10 Squat Jumps (Jump Squats)
WORKOUT 2
3 Rounds:
• Run (jog or speed walk) 1/2 Mile
• 50 Air Squats
WORKOUT 3
Run for 10 Minutes
(At the start of every new minute, stop and do 20 Air Squats)
WORKOUT 4
10-9-8-7-6-5-4-3-2-1
• Burpees
• Sit-ups x2
WORKOUT 5
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-ups
10 Burpees
10 Pull-ups
10 Burpees
20 Push-ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats
WORKOUT 6
6 Rounds:
• 15 Reverse Lunges
• 15 Hollow Rocks
• 15 Push-ups
WORKOUT 7
For 16 Minutes:
Odd Minutes:
:40 of Burpees, :20 of Rest
Even Minutes:
:40 of Push-Ups, :20 of Rest
WORKOUT 8
5 Rounds:
• 10 Push-ups
• 15 Sit-ups (or Leg Lift + Crunch for harder sub)
• 20 Air Squats
WORKOUT 9
10 Rounds:
• 50 Jumping Jacks
• 5 Push-ups
WORKOUT 10
10 Minute AMRAP (As Many Reps As Possible):
• 10 Mountain Climbers
• 10 Push-ups
• 10 Hollow Rocks
• 10 Sit-ups
WORKOUT 11
10 Minute AMRAP (As Many Rounds As Possible):
• 15 Lunges
• 10 Push-ups
• 15 Lunges
• 20 Sit-ups
WORKOUT 12
For as long as possible:
From 0:00 – 3:00
2 rounds of:
• 10 Push-ups
• 10 Jumping Squats
From 3:00 – 6:00
2 rounds of:
• 12 Push-ups
• 12 Jumping Squats
From 6:00 – 9:00
2 rounds of:
• 14 Push-ups
• 14 Jumping Squats
Etc…Continue following the same pattern
WORKOUT 13
4 Minute AMRAP (As Many Rounds As Possible):
• 25 Jumping Jacks
• 3 Burpees
– Then (No Rest) –
4 Minute AMRAP
• 10 Sit-ups
• 5 Push-ups
WORKOUT 14
2 minutes of Burpees
– 2 minute rest –
Sit-up TABATA (8 rounds – 20 seconds of work/10 seconds of rest)
– 2 minute rest –
2 minutes of Jumping Jacks
WORKOUT 15
5 Minute AMRAP (As Many Rounds As Possible):
• 15 mountain climbers
• 5 Push-ups
– Then (No Rest) –
2 minutes of Burpees
WORKOUT 16
5 Rounds:
• 5 Push-ups
• 30-second Plank
• 5 Push-ups
• 30-second Plank
• 1 minute rest
(Plank on elbows – scale to hands if needed)
WORKOUT 17
15 second plank
15 second rest
30 second plank
30 second rest
45 second plank
45 second rest
1 minute plank
1 minute rest
Max effort plank
1 minute rest
Max effort plank
WORKOUT 18
For Time:
• 50 Burpees
• 100 Air Squats
• 50 Burpees
WORKOUT 19
10 Rounds:
• 10 Sit-ups
• 10 Burpees
WORKOUT 20
For Time:
• 100 Pull-ups (sub with 100 Double Unders or 300 Singles or 100 Jump Tucks)
• 100 Push-ups
• 100 Sit-ups
• 100 Squats
WORKOUT 21
5 Rounds with a three minute rest between rounds:
• 20 Pull-ups (sub with 20 Double Unders or 20 Tuck Jumps)
• 30 Push-ups
• 40 Sit-ups
• 50 Squats
WORKOUT 22
20 Minute AMRAP (As Many Rounds As Possible):
• 5 Pull-ups (sub with 5 Double Unders or 5 Tuck Jumps)
• 10 Push-ups
• 15 Squats
WORKOUT 23
20 Minute AMRAP (As Many Rounds As Possible):
• 5 Handstand Push-ups
• 10 One-legged Squats
• 15 Pull-ups (sub with 15 Double Unders or 15 Tuck Jumps)
WORKOUT 24
For Time:
50 – 40 – 30 – 20 – 10
• Double Unders (Sub with Tuck Jumps)
• Sit-ups
WORKOUT 25
20 Minute AMRAP (As Many Rounds As Possible):
• Run 400 meters
• Max reps Pull-ups (sub with max Push-ups)
WORKOUT 26
3 Rounds:
• Run 800 meters
• 50 Supermans
• 50 Sit-ups
WORKOUT 27
5 Rounds:
• Max Push-ups
• Max Squats
• 10 Burpees
Rest 60 seconds between rounds
WORKOUT 28
3 Rounds:
:30 on, :10 of rest for each movement
• Jumping Jacks
• Wall Sit
• Push Ups
• Squats
• Chair Dips
• Plank Holds
• High Knees/Running In Place
• Lunges
• Side Plank (Right)
• Side Plank (Left)
WANT MORE?…..
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