A Full Body Endurance Workout You Can Do At Home (With No Weights Required)

These days, it can be a challenge to hold onto some sense of routine and stay positive. For me, a big part of staying sane has been getting in regular workouts at home. Scheduling my workouts gives me some sense of routine, normalcy, and something to look forward to. Plus I always feel better after moving around and getting my heart rate up! 

 

And to help you stay healthy (and sane) through these times, we’re bringing you another workout that you can do from right at home- with no weights required. Take it away Zach!

 

This workout is meant to build endurance and push you both physically and mentally. Getting in these longer workouts is great for cardiovascular health and a boost to the metabolism. The workout is a 40 minute AMRAP (as many rounds as possible). That means you’ll set a 40 minute timer and go through the circuit as many times as you can. It’s long, so find a manageable pace early on that won’t cause you to burn out. If you feel like you can turn up the pace for the last 5 minutes then do that. If you need to scale the workout start with 30 minutes and see how that goes, then go longer the next time you do it. At the end, write down your score and give yourself something to beat!

 

 

If you want more ways to feel the burn, check out Zach and Bobby’s live workouts on Instagram every Monday, Wednesday and Friday at 1 PM EST/10 AM PST. And keep scrolling to shop our activewear picks as well.

100 SQUATS

With your legs hip width apart and toes turned slightly out, push your knees apart and your butt back while keeping your chest and torso as upright as you can. Squat down until the crease in your hips passes below the top of your thigh. Come back up until your hips and knees are locked out.

Zach’s Tip: 

As you get to later rounds break this up into smaller sets. You still have to do the 100 before you can move on, but thinking about it as 10 at a time with short breaks between can help you keep a steady pace.

80 Hip Thrusts

Lie on your back with your feet flat and knees up. Your feet should be about hip width apart, but no wider than shoulder width. Place your hands flat on the ground next to your hips. Press your feet into the ground and raise your butt up, pressing your hips as high as you can while keeping your upper back and shoulders down. Squeeze your glutes at the top and pause for a second before bringing your butt back down.

ZACH’S TIP:

To make this more challenging place a dumbbell, backpack, or any kind of weight on top of your hips.

60 butterfly crunches

Lie on your back with the bottoms of your feet together and knees out to the side (like in a butterfly stretch) and arms extended. Press the bottoms of you feet together and knees toward the ground as you swing your arms up and bring your back off the ground until your hands touch your feet. Lower back down while keeping your feet in contact with the ground.

ZACh’s tip:

If you’re struggling to keep your feet on the ground place a weight or heavy book on top to weigh them down.

40 reverse lunges

Start standing tall with your feet hip width apart. Step your right foot back until your back knee lightly touches the ground. Keep your torso upright. Drive off of the front foot to bring your right foot back in line with the left. Repeat with other leg.

zach’s tip:

Keep your toes pointed forward throughout the movement. If you turn your foot out as you step back you won’t be engaging the right muscles and can lose balance.

20 burpees

Start standing tall with your hips extended. Reach your hands toward the ground as your kick your feet back until you’re in a high plank position with your feet wider than hip width. Lower your body to down so that your hips and chest are resting on the floor. Press back up and kick your feet forward, under your hips. Stand back up and hop at the top, just enough for your feet to leave the ground.

Zach’s tip:

This doesn’t have to be a full pushup at the bottom. From the plank position lower your hips to the ground first, then your chest. Then push your chest up first and use your hips to explode off of the floor.

1 minute plank

Hold a high plank. With your arms extended and body straight, keep your core engaged. If you can’t hold this for 1 minute straight (especially the later rounds) then hold for as much of it as you can, rest a few seconds, then keep holding. If you need to lower down to your elbows I would rather you do that than try to high plank with suboptimal form.

Zach’s tip:

Make sure your feet are about hip width apart. Too narrow and you won’t have a good base. Too wide and it will be hard to keep everything engaged.

  1. There are many important things you shared in this article about home workout. this information is very important and helpful for everyone. Keep sharing the informative article!!

    1. Glad you enjoyed our story. Stay safe & healthy! xx -B