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30 Minute No Equipment Workout You Can Do Anywhere

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30 Minute No Equipment Workout You Can Do AnywhereThis time of year, if you’re like us, you need all the inspiration you can get to keep your fitness goals on track. As big fans of tabata and HIIT workouts, we created this no equipment workout you can easily do at home, in the dorm, or while traveling.

The best part? You’ll get a butt-kicking home workout done in 30 minutes. No mucking through the snow. No gym memberships required. No equipment necessary. And no excuses allowed. Let’s get started.


30 Minute No Equipment Workout Pinterest Card

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1. 30 Jack Squats
For this jumping jack-squat combo, start with your legs hip width apart and your arms at your side. Raise your hands above your head while jumping and separating your legs out, landing softly, and immediately lowering your hips back in a squat. Your hips should be level with knees, keeping knees in line with toes. Return to standing position and repeat.

2. 20 Fishtail Hops
Lie face down on the floor, two hands extended below you as if you were going to do a push up or mountain climber. With your hands in line under shoulders and your feet together, jump your feet side to side, toggling left and right.

3. 10 Shoulder Touch Push Ups
Lie face down on the floor. Place your hands under your shoulders and extend up firmly pushing floor away. At the top of the push up, take your right hand and tap your left shoulder, and place right hand back on ground. Lower slowly into push up, and once you’re raised back up with arms extended below, repeat with left hand to right shoulder. Repeat, 5 on each side for a total of 10.

4. 30 Fly Aways
This is a set of knee highs with your arms extended out beside you. Stand with your legs hip width apart. Raise your arms out to your side, keeping them at shoulder level, while raising your knees to waist level as you run in place.

5. 20 Candlestick Burpees
From a standing position, sit down on the ground and roll onto your back, pushing legs straight up toward ceiling. Roll forward, placing your hands on the ground firmly in front of you, while quickly pushing your feet behind you, as if you were going to do a push up. Jump your feet forward and quickly come back to standing position, extending your arms toward the ceiling as you hop up. Repeat. (Lifting Revolution has a great candlestick burpee gif you can follow.)

6. 30 Squat Kicks
Stand with your legs hip width apart and your arms at your side. Lower your hips back into a squat until your hips are level with knees, keeping knees in line with toes. Return to standing position and kick your right leg out in front of you, about waist high. Repeat and alternate, 15 on each side.

7. 10 Slow Count Push Ups
Lie face down on the floor. Place your hands under your shoulders and extend up firmly pushing floor away. Lower slowly for a count of five and push up back up. Repeat.

8. 30 Alternating Knee Repeaters
Start with your left leg firmly on ground and both arms raised up to left, leaning at a slight angle. As you raise your right knee up, bring your hands down to meet your knee, gently patting your right knee before you raise your arms quickly as you lower your leg. Do 15 on left side before doing 15 on right.

9. 20 Frog Squats
Standing tall, lower into a squat. As you push back up, jump quickly and lightly forward a foot or two. As you land, lower into another squat. As you push back up, jump quickly and lightly back a foot or two, and drop into another squat. Repeat forward and back.

10. 30 Boxing Jabs
Standing light on your feet, do a boxer’s shuffle jabbing your right arm out twice into a light air punch. Then, shifting to your left and jab twice with your left hand. Shift back and forth, doing 15 on each side.

11. 30 Bicycle Sit-Ups
Lie down on your back, with knees bent and feet on floor. As you do a sit-up, lift your knee to opposite elbow. Repeat back and forth, 15 on each side.

12. 20 Side to Side Shuffles
Stand on the left side of your workout space in a football line backer stance (knees slightly bent, shoulders upright) then shuffle your feet over to the right for three counts and touch ground with your right hand. Raise up slightly, but still crouching in a linebacker stance, and shuffle over to the left for three counts and touch the ground left hand. Do 10 on each side, 20 total.

13. 30 Alternating Lunges
Standing tall and straight, step your right leg out in front of you and lower into a lunge keeping your hips level with or above knee, knee inline with toes, and your back steady. Push your right leg back and return to standing position. Complete same move on left side. Repeat left and right, 15 on each side. For proper technique, check out this Fitness Blender video on YouTube.

14. 30-Second Plank
Lie face down on the floor. Line up your elbows under your shoulders with arms extended to the floor. Raise your hips and tighten your abs as you support yourself on your toes. Keep a straight line from your head to your back through your legs and toes as you push firmly through the ground. Hold for 30 seconds.

15. 40 Standing Oblique Crunches
Balancing on your left leg, raise your right up arm above your head. With your left hand out beside you for balance, raise your right knee as you lower your right elbow to meet in a light side crunch. Repeat 20 times on right before switching to left side for 20.

16. 30 Curtsy Lunges
Stand tall with legs spread slightly more than hip width. As lean into your left side, step your right leg diagonal back behind you and lower into a lunge. Push back into standing position. Complete same move on left side. Repeat left and right, 15 on each side. Follow this curtsy lunge how-to on the Daily Burn.

17. 20 Single Leg Hip Raises
Lie down on your back, knees bent and slightly open, with feet flat on the floor and a comfortable distance from your butt. Keeping your right foot on the floor, extend your left foot up until it’s at a 45-degree angle from your body. Pushing firmly through your right foot and keeping your left foot in the air, raise your lower back and core off the ground into bridge position. At the top of the move, you should be able to draw an imaginary line from your toe to your knee through your hips to your chest. Lower your hips and core slowly with your right leg and repeat 10 times before switching to your left side. Men’s Health has a good hip raise video to follow along with.

18. 30 Plank Ups
Like the plank above, but with the added move of lowering down to your forearms and back up. Lie face down on the floor. Line up your elbows under your shoulders with arms extended in front of you on floor. Raise your hips and tighten your abs as you support yourself with your extended arms and toes. Lower onto your right forearm, then lower onto your left, and then push back up on right and left. Repeat quickly, for 30 total. SELF has a plank gif you can follow along to.

19. 30 Power Skips
All right, let’s end this one with some old fashioned kid-inspired fun. Pushing firmly with your left leg, hop into the air while raising your right knee up and punching your left arm in the air. Landing softly, switch sides. Alternate back and forth, 15 on each side, 30 total. Can’t picture it? Check out the move on PopSugar.

20. Two-Minute March in Place
Cool down by marching in place for 2 minutes.

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Phew! Your 30 minute workout is done! Have a favorite move you like to include in your at-home, no equipment workout? Share it with us on Twitter.



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Consult your physician before starting any diet or fitness program.