Quick, Minimal to Zero Equipment, Workouts You Can Do Anytime and Anywhere!

Finding time to workout can be hard. Buying a gym membership or lots of equipment can be expensive. Let me help you solve these problems- here are four workouts that require little to no equipment, take about 30-minutes to complete, and you’re able to do anywhere, including your living room floor or nearby park! Look for a list of my favorite parks at the end!

 
 

 

When you only have DUMBBELLS:

 
When you only have dumbells.png

Warmup:
Tabata (8 rounds)
Jumping Jacks + Jumping Lunges

Stretch:
30s hold each stretch
Forward Fold, Figure Four (R), Figure Four (L), Arm Circles
Circuit: (movement video here)
45s on, 15s rest, 3 rounds
Thrusters, Renegade Rows, Squat Jumps, Tricep Dips, Straight Leg Deadlifts
Rest 1 minute between rounds

Finisher:
AMRAP- 4 minutes, 10 reps of each movement
High to Low Planks, Half Burpees, Push-ups

 

 

When you only have RESISTANCE BANDS:

 

Warmup:
AMRAP- 4 minutes, 10 reps of each movement
Push-ups, Squat Jumps

Stretch:
30s hold each stretch
Cat to Cow, Front to Back Leg Swings (R), Front to Back Leg Swings (L)

Circuit: (movement video here)
30s on, 15s rest, 3 rounds
Bicep Curls, Front Squats, Lateral Walks (R), Lateral Walks (L), Splitter, Standing Chest Press
Rest 1 minute between rounds

Finisher: (see link above for finisher move)
EMOM- 5 minutes
4 Dumbbell Complex (Broken down its 2 mountain climbers, 1 renegade row, 1 low squat to curl)

 

 

When you have ZERO EQUIPMENT:

 

Warmup:
Tabata (8 rounds)
Skaters + Star Jumps

Stretch:
30s hold each stretch
Forward Fold, Hip Flexor Stretch (R), Hip Flexor Stretch (L)

Circuit: (movement video here)
45s on, 15s rest, 3 rounds
Bench Jumps, Decline Wide Push-up, Curtsy Lunge to Twist (R), Walking Lunge w/ Knee Lift, Curtsy Lunge to Twist (L), Incline Narrow Push-up
Rest 1 minute between rounds

Finisher:
EMOM (5 minutes)
25 Bench Toe Taps
10 Squat Jumps

 

 

When you just want ABS AND CARDIO:
(movement video here)

It works like this: 4 Tabata circuits (20s on, 10s rest, 8 rounds) you will alternate between the two listed movements), and 4 core movements. Movements listed below!

 

Workout:
#1

Burpees+ Jumping Jacks
50 sit-ups

#2
Lunge Jumps + Mountain Climbers
60-second high plank hold

#3
Wall Balls + Skaters
25 right side plank dips/25 left side plank dips

#4
Half Burpees + Power Jump Rope (no rope)
60-second high plank hold

 

 

If you’re looking to take your workout outside, here’s a list of several of my favorite parks around the Twin Cities for outdoor workouts. Think benches, lots of space, stairs, hills, etc. Enjoy!
-Boom Island (Northeast Minneapolis)
-Lynnhurst Park (Southwest Minneapolis)
-Weaver Lake Park (Maple Grove)
-Afton State Park (Hastings)
-Theodore Wirth Park (Golden Valley)
-French Regional Park (Plymouth)