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® Benjamín Juárez

I liked the Cool-Down

20-Minute No-Equipment Total-Body Workout You Can Do Anywhere

August 10, 2018

Break a sweat wherever, whenever.

Strength training at the gym or taking a class at a fitness studio is great, but sometimes, you just want to get in your workout at home—or on vacation, or on a work trip, or wherever you may be. While most of us don't have round-the-clock access to a full gym stocked with weights and machines, the truth is that you really can work your entire body without them. Of course, equipment can help and is great for progressing and diversifying a workout program. But if you want to just get moving and do some strength and cardio work wherever you are, that's completely doable with a bodyweight workout.

The workout below, created by Jess Sims, NASM-certified personal trainer and instructor at Classpass Live, Shadowbox, and Fhitting Room in New York City, challenges your entire body and doesn't require a single piece of equipment. "It’s a full-body, dynamic workout that includes strength, power, mobility, and cardio," Sims says. "It’s also great because it’s customizable—if you have less than 20 minutes, you can do the circuit one time, or if you have more than 20 minutes you can do it three times."

The workout includes a dynamic warm-up to get your blood flowing and prep your body for the rest of the work ahead, and a cool-down to help you slow back down and wrap it all up. If you want to make the workout more challenging—maybe you've done it a handful of times and are ready to turn things up a notch—add weights to the lunge and squat movements. You can also, like Sims said, add another round of the main strength circuit.

Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies.

Ready to fit in a quick, equipment-free workout? Here's how to do it.

The Workout

This workout is broken up into four sections: a warm-up, a circuit, a burnout ladder, and a cool-down.

Warm-up:

Do each move for 20 seconds. Do this warm-up twice.

Jumping jack
Inchworm walk out to shoulder tap
Squat

Circuit:

Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

Blast-off push-up
Squat thrust
Pendulum lunge
Mountain climber twist
Pause squat
Plank up to frogger

Burnout ladder:

Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes.

Touchdown jack
Panther shoulder tap
Burpee

Cool-down:

Do each move for 10 to 30 seconds...or longer if it feels good and you have time.

Child's pose
Downward Facing Dog
Forward fold
Standing quad stretch
Shoulder circle

Here's how to do each move: (of cool-down only here)

Child's Pose

Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you.
Hold for 10 to 30 seconds.

Downward Facing Dog

From Child's Pose, keep your hands on the floor, sit up on your knees, and then lift your butt and press back into Downward Facing Dog.
Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 to 30 seconds.

Standard Forward Fold

From Downward Facing Dog, slowly step forward to the top of your mat. Stand with your feet shoulder width apart.
Straighten your legs out as much as you can and let your torso hang down.
Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
Hold for 10 to 30 seconds.

Standing Quad Stretch

Stand with your feet together.

Use your left hand to pull your left foot toward your butt.

If you need to, put one hand on a wall for balance.

Squeeze your glutes to increase the stretch in the front of your legs.

Hold for 10 seconds.

Repeat on the other leg.

Shoulder Circles

Stand with your feet together and arms by your sides.

Circle your shoulders up and back for 10 counts.

Change directions, and circle your shoulders up and forward for 10 counts.

Gifs and image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe, Tiffany Dodson.

Model Amanda Wheeler is a certified strength and conditioning specialist (C.S.C.S.) and Precision Nutrition Level 1 Coach. She is the co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies by providing a space for individuals to uncover and enhance their highest potential through fitness, nutrition, and mindset.

*Amanda is wearing an Adidas tank top with built in sports bra, similar styles at adidas.com; Nike joggers, similar styles at store.nike.com; and Asics Gel-Kayano 25, $160, asics.com.

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