At Home Workout ~ No Equipment Needed!


Nothing beats a great workout that leaves you sweaty, glowing, energized, and feeling like you can conquer any goal with all the endorphins flowing through your bod! The benefits of regular exercise are endless and if you ask around you’ll find that people who regularly workout do it for the mental clarity, grounding, energizing, confidence boosting hits and the great bod is just a really awesome bonus!

Here is one of my favorite at home workouts to get you moving and feeling your best! This is a HIIT workout (High Intensity Interval Training). The “intensity” part can be modified to be easier or harder depending on your fitness level and how your body is feeling. The biggest benefit of HIIT workouts is that you check off your cardio and strength training in one quick and effecient sesh! HIIT has even been proven to rev up your metabolism by burning additional calories long after you’re done with the workout (EPOC: Excess Post-Exercise Oxygen Consumption). Do each exercise for 45 seconds and rest for 15 seconds before moving onto the next exercise. Repeat the entire set 1 or 2 more times for a total of 2-3 rounds.


High Knees: Standing with your arms out in front alternate bringing one knee up at a time

Skaters: Move laterally, stepping, hopping, or jumping from one foot to the other. Get low to feel the burn more!

Plank with Shoulder Taps: Get into a plank (or kneeling plank) and altenate tapping one shoulder at a time with the opposite hand.

Squats: Feet straight ahead, booty out! Step it up by doing a squat with overhead reach or jump squats. You’ve got this!

Plank rotations: Plank and rotate side to side opening one arm to the ceiling each time you rotate.

Bridges: Lying on your back, knees bent, feet flat on the ground; lift and lower your hips as you squeeze your booty to help support your low back.

Burpees: Squat, touch the ground, jump out to a plank, jump your feet back in to standing and reach over head. Speed them up for that extra calorie burn!

Table Top Crunches: Lying on your back with your knees bent at a 90° angle, lower one leg at a time keeping your back in contact with the floor.

Push-Ups: Regular or Kneeling

Mountain Climbers: Hold that plank one more time and bring one knee in towards your elbow, alternate legs. Speed it up for the final push!

The whole set is 10 minutes…work up to 3 rounds for that 30 minute sweat and burn. You’ve got this! And remember every little bit counts! Have fun, get sweaty!