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Slim without the gym: The 10-move home workout

Krista Stryker is the founder of 12 Minute Athlete, a website providing free, incredibly effective high intensity interval training (HIIT) workouts and awesome fitness motivation. Get more from Krista on Twitter.

Get in shape without the gym

Bored with your current gym routine? Ditch the gym and work out at home or at your local park. You'll get in better shape than ever before — and have more fun!

Think you need a gym to get into awesome shape? Think again. There are plenty of exercises you can do with minimal equipment and a small amount of space in your own home or even at your local park.

Woman doing t plank

This 10-move home workout will get you fitter, stronger and leaner in no time. So grab a kettlebell, lace up your training shoes, and get ready to be in the best shape you ever imagined.

The 10-move home workout

Repeat two to three times:

  1. 50 high knees
  2. 10 reptile push-ups
  3. 10 plank jumps
  4. 10 kettlebell swings
  5. 10 air squats
  6. 10 pike push-ups
  7. 10 walking lunges
  8. 10 burpees
  9. 10 V-ups
  10. 10 T-plank twists

Exercises


1

High knees

High knees

Stand in place with your feet hip-width apart. Using a jump, drive your right knee toward your chest and quickly lower it to the ground. Follow with your left knee. Continue alternating knees, working as fast as humanly possible. Improves cardio and works your glutes, hips, quads and calves.

2

Reptile push-ups

Reptile push ups

Start in a push-up position, with your shoulders directly over your hands, and tighten your abs, glutes and thighs. While lowering your chest to the floor, bring one knee toward your elbow on the same side of the body. Push yourself back up and repeat on the opposite side. Works your chest, triceps, core and hips.

Beginner? Just do a push-up while on your knees, bringing one knee toward your elbow while lowering your chest toward the floor.

3

Plank jumps

Plank jumps

Start in a plank position with your shoulders directly over your elbows. Jump your feet as far as you can toward your hands. Jump back to the starting position and repeat. Improves cardio while working your entire body, particularly your chest, shoulders, core, hips and quads.

4

Kettlebell swings

Kettlebell swings

Stand with your legs hip-width apart, holding a kettlebell between them while allowing it to swing slightly behind your legs. Propel your hips forward, bringing the kettlebell straight over your head. Keep your eyes on the kettlebell and point it straight up or slightly forward. Pull the kettlebell down from the sky and repeat. Works your glutes, quads, core and shoulders.

5

Air squats

Air squats

Stand with your feet hip-width apart. Pull your shoulders back and engage your abs, then push your butt and hips back as if you were sitting in a chair. While keeping your weight on your heels, lower down until your thighs are parallel to the floor, raising your arms up as you lower down. Stand up and repeat. Works your entire lower body.

Up next: More ways to get in shape without the gym >>

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