5 Workouts To Do at Home With No Equipment
February 3, 2023 | Words by Liz Francis
Welcome to NCFIT, where fitness is a lifestyle, not a chore.
Staying active and healthy doesn't require expensive equipment. In this post, we're sharing 5 workouts from the NCFIT App that you can do right in the comfort of your own home, with no equipment necessary. These exercises are perfect for those days when you can’t make it to the gym or if you’re looking to add some variety to your at-home workout routine.
Every Minute on the Minute (EMOM)
EMOM x 32 Minutes
— MIN 1: Max Air Squats
— MIN 2: Max Cardio of Choice 1
— MIN 3: Max Push-Ups
— MIN 4: Cardio of Choice 2
*Cardio Choices: Running, Jumping Jacks, Burpees, Mountain Climbers, or Jumping Lunges
Tabata
8 SETS* (:20 ON / :10 OFF)
— MOVT 1: Wide Stance Air Squats
— MOVT 2: Up-Downs
— MOVT 3: Sit-Ups
*1 Set = MOVT 1 + MOVT 2 + MOVT 3
Booty Work
3 SETS
— 8/8 Split Squats
— 16 Glute Bridge-Ups
Ab Sesh
4 SETS (:40 ON / :20 OFF)
— MOVT 1: Alt. V-Ups
— MOVT 2: Plank Hold
*1 Set = MOVT 1 + MOVT 2
Grind
For Time
— 1200m Run (or any cardio for 6:00)
— 30 Alt. Lunges
— 100 Plate Taps (can use anything to act as a plate)
— 20 Push-Ups
— 100 Plate Taps
— 30 Alt. Lunges
— 1200m Run
It can be challenging to come up with new exercises and stay motivated, which is why we created the NCFIT App. When you download the app from the App Store, you’ll get three days free to try out the NCFIT Workout (our main program), COMPETE (our competitor track), and FLEX (our functional strength and bodybuilding track). Join today and take your fitness to the next level with NCFIT!
START YOUR 3-DAY FREE TRIAL
Get access to our flagship program, the NCFIT Workout, as well as our Competitors Track, daily coaching tips, movement library, customizable workout timers, and more!
