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

No-Equipment High-Intensity Workout

Get your tummy slim and tight while on vacation with this no-equipment high-intensity workout. A 29-minute bodyweight circuit perfect for when you’re away from home and your hotel doesn’t have a gym.

NO-EQUIPMENT HIGH-INTENSITY CIRCUIT

Get your tummy slim and tight while on vacation with this no-equipment high-intensity workout. A 29-minute bodyweight circuit perfect for when you're away from home and your hotel doesn't have a gym. https://www.spotebi.com/workout-routines/no-equipment-high-intensity-workout/

Print

HIGH-INTENSITY WORKOUT INSTRUCTIONS

WARM UP

Start this high-intensity circuit with a dynamic core warm up.

WORKOUT

Repeat this circuit 3 times and rest for 60 seconds between sets.
1. Kick crunch: 60 seconds. Stand tall with your feet shoulder-width apart. Lift your left leg as high as you can, and touch your left foot with your right hand. Return to the initial position and repeat on the opposite side.
2. Inverted v plank: 60 seconds. Start in a low plank position, press down through your shoulders and arms and lift the hips toward the ceiling. Slowly return to the starting position and repeat for 60 seconds.
3. Bicycle crunches: 60 seconds. Lie on your back, lift your shoulders off the mat and raise your legs. Bring one knee and the opposing elbow close to each other by crunching to one side. Return to the starting position and then crunch to the opposite side.
4. Scissor kicks: 45 seconds. While on your back, lift your legs and alternate crossing your feet on top of each other.
5. Skating windmill: 60 seconds. Stand up, jump to the right, bend your right knee and bring your left foot behind you. Twist your torso to the right and touch the floor with your left hand. Jump to the left, bend your left knee and bring your right foot behind you. Twist your torso to the left and touch the floor with your right hand. Repeat this back and forth movement for 60 seconds.
6. Donkey kick twist: 30 seconds + 30 seconds. Start on your hands and knees, and place your right hand behind your head. Extend your left leg to the back and rotate your torso to the right. Bend your left leg, bring your right elbow toward your left knee, and crunch. Repeat for 30 seconds, and switch sides.
7. Frog crunches: 60 seconds. Lie down on the mat with your back flat, your hands supporting your head and lift your legs at a 45-degree angle. Lift your shoulders and bend your knees, bringing them toward your elbows, and crunch.
8. Windshield wipers: 45 seconds. While on your back extend your arms out to the sides, lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor, and then rotate the hips to the opposite side.
9. V sits: 45 seconds. Lift your legs at a 45-degree angle and keep your hands and shoulders off the floor. Lift your torso straight up and bend your knees. Straighten your legs, and slowly lower your torso back to the floor.
10. Plank bird dog: 45 seconds. Start in a plank position and extend one leg and the opposite arm at the same time. Pause for 2 to 3 seconds, return to the starting position and switch sides.

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 no-equipment high-intensity circuit with a set of core stretches.

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 circuit:

Get your tummy slim & tight while on vacation with this 29-minute High-Intensity Workout! Click to Tweet

RELATED WORKOUT ROUTINES


  • Core Static Stretching Exercises | Ab, Oblique And Lower Back Stretches / @spotebi


  • Slim Down And Sculpt 30 Minute Workout / @spotebi


  • Belly Fat Burner Workout For Women / @spotebi


  • 30 Minute Tight Core Summer 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