SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

High-Intensity No-Equipment Workout

Sculpt strong, sexy legs and glutes with this high-intensity no-equipment workout. A 29-minute circuit to maximize your metabolism, torch calories and build lean muscle!

HIGH-INTENSITY NO-EQUIPMENT WORKOUT

Sculpt strong, sexy legs and glutes with this high-intensity no-equipment workout. A 29-minute circuit to maximize your metabolism, torch calories and build lean muscle! https://www.spotebi.com/workout-routines/high-intensity-no-equipment-workout/

Print

HIGH-INTENSITY WORKOUT INSTRUCTIONS

WARM UP

Start this lower body no-equipment workout with a quick warm up routine.

WORKOUT

Repeat this circuit 3 times and rest for 60 seconds between sets.
1. Side to side squats: 60 seconds. Squat, take a small step to the side, and squat again.
2. Jump start: 30 seconds + 30 seconds. Stand on your left leg, bend your knee, extend your right leg back, and touch your left foot with your right hand. Jump quickly and drive your right knee up. Land softly on your left foot, repeat for 30 seconds and switch sides.
3. Advanced bridge: 45 seconds. Sit on the mat with your knees bent, your arms extended back and your fingers facing away from the body. Lift your butt off the mat, coming into a tabletop position, lower your hips and return to the starting position.
4. Plie squat calf raise: 45 seconds. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor. Raise your heels off the floor and squeeze the calves. Lower your heels and repeat.
5. Pilates grasshopper: 60 seconds. Lie on your stomach with your hands under your chin, your knees wide apart, the legs bent, and bring your feet together. Point the feet toward the ceiling and raise your thighs off the floor as high as you can. Lower your thighs back to the floor and repeat the movement for 60 seconds.
6. Quick feet: 45 seconds. Start in an athletic position, with your hips low and back. Push through the balls of your feet and run in place quickly.
7. Front and back lunges: 30 seconds + 30 seconds. Stand with your feet hip-width apart, take a step forward with your right leg and slowly bend both knees. Stand back up, take a step back with your right leg and lunge. Repeat for 30 seconds and then switch legs.
8. Inner thigh lifts: 30 seconds + 30 seconds. Lie on your side, cross your top leg over and lengthen your bottom leg. Flex your bottom foot and press that leg up and down for 30 seconds.
9. Squat jacks: 45 seconds. Stand with your feet together, jump up, spread your feet and squat. Push through the heels to jump back up and return to the starting position.
10. Plank leg lifts: 60 seconds. Start in a low plank position, lift your left leg to a 45-degree angle and hold for a count of 2. Switch legs and repeat.

The Traveling Edition
4-week no-equipment program

No-Equipment Program

Sculpt your whole body while traveling or on vacation with our 4-week no-equipment workout plan for women. This high-intensity bodyweight plan is designed to help you maximize your metabolism, torch calories and build lean muscle on-the-go! Download our jetsetter bundle to your mobile device, and come back from any business trip or lavish vacation feeling more fabulous than ever!

DOWNLOAD HERE

STATIC STRETCHES

Finish this high-intensity workout with a thorough stretching routine.

INTERVAL TIMER

MUSIC PLAYLIST


Click here to open Spotify in a new tab.

CALORIE CALCULATOR

Enter your weight to find out how many calories you can burn doing this high-intensity no-equipment workout:

Boost your metabolism, torch calories & build lean muscle with this High-Intensity Workout! Click to Tweet

RELATED WORKOUT ROUTINES


  • Lower Body Stretching Routine / @spotebi


  • Legs, Booty And Cardio Bodyweight Workout / @spotebi


  • At Home Bikini Body Glute Workout / @spotebi


  • Bikini Body Leg Workout For Women / @spotebi

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved