24 Minute ‘No-Equipment’ Total Body Workout

I love to do workouts that are simple, require no equipment (besides your shoes of course) and that you can do rain or shine and cold or warm. I did this workout outside today (in the cold weather) and it had me sweating in minutes. I’m thrilled to share it with you. Feel free to modify as you need so that the exercises suit your body and your body’s needs; and as always if a certain exercise really doesn’t work for you, skip it, but I challenge you to at least try! This workout in total should take you 10-30 minutes, depending on how many times you repeat the circuit. So… what’re you waiting for? Let’s get started!

What you’ll need:

  1. Sneakers
  2. Water bottle
  3. Mat (if you like)
  4. Stopwatch (use your phone!)

Warm up: 2 minutes

Minute 1: March or jog in place
Minute 2: Jumping jacks, or if you have knee issues, remove the jump and continue to march or job in place

Exercise 1: 1 minute

Squats, or to take it up a level jump squats. Let’s start nice and simple and if you need to take it down a step, you can start sitting on a chair or the couch and simply get up. Your knees should be tracking over your toes, but your knees don’t have to be in line with your ankles, just keep them behind your toes.

Exercise 2: 1 minute

Mountain Climbers

Mountain climbers (you can also do these standing up, they’d be like fast marches). Aim to keep your bottom in line with your shoulders, and bring one knee forward at a time.

Exercise 3: 1 minute

Single leg lunges, to make these harder you can add a jump to them, or to make it simpler keep your feet planted.

Exercise 4: 1 minute

Jumping Jacks

Jumping jacks; to make this exercise harder, you can speed up the pace or add a jump to the jack, making them star jacks. To make the exercise easier, remove the jump and move your arms and legs in the motion of the exercise.

Exercise 5: 1 minute

Leg lifts

Single leg dead lifts; this exercise can be tricky because it requires core strength, but you can do it! You can either set your foot down behind you or keep it lifted the entire time. The movement comes from the hip joint and not the lower back so be careful of this! If it doesn’t feel right you can discard the movement. Switch legs each repetition.

Exercise 6: 1 minute


Plank and side plank; you can do both exercises on your knees or as pictured on your toes. Alternate each 15 seconds (for a total of 1 minute). Remember to squeeze your ab muscles and your glutes too.

Repeat exercises 1-6 either two more times.  

Cool down:

Hip Stretch

Minute 1: March in place
Minute 2: Quad stretch, hamstring stretch and calf stretch

Don’t forget to hydrate and take care of your body through good nutrition! Try drinking a juice or eating some extra vegetables to help your muscles repair after a hard workout!

Looking for more workouts and fitness inspiration? See a few other fitness posts here:
13 Simple Fitness Hacks

14 Minute “No Excuses” Workout

20 Minute Do Anywhere Workout