The 20-Minute No-Equipment Workout Inspired by Dance Moves

You don’t need a gym or any tools to do this fun and effective no-equipment workout. “Using only your bodyweight to exercise can engage many muscles at once, maximizing your calorie burn and helping you sculpt multiple areas simultaneously,” says Jessica Rucker, a trainer at Monkey Bar Gym in Madison, WI. “Plus, bodyweight moves lower your injury risk because they prepare you for everyday tasks—like hauling heavy grocery bags or picking up your baby—better than traditional resistance exercises.”

Get ready to break out those dance moves: Rucker borrowed from activities like capoeira, break dancing, and wrestling to design this creative, no tools needed plan. Bang out Rucker’s quick full-body routine in just 20 minutes and you’ll discover that the ultimate workout machine is you.

How it works: Two times a week, do each move for 40 seconds in order, resting 20 seconds between each exercise. Repeat the entire circuit twice more, catching your breath for up to 2 minutes between rounds.

Total Time: up to 30 minutes
You will need: No equipment

1. Sit Out

Get on all fours with your wrists under your shoulders and your knees under your hips. Tuck your toes under.

Bring your left foot under your body toward your right arm, extending your left leg as you lift your right hand toward your chest. Return to starting position and repeat on opposite side. Continue, alternating sides.


Reps:40 seconds

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