Fitness & workouts

Find your fit: zero-gear workout

Got specific body goals that can be done at home? This quick workout will train your muscles to work for you 24/7.
Published 16 September, 2018

Weekly topic: How to create a new routine when you're stuck at home


The simple act of moving more can help you lose weight, and feel fantastic. But to reach your healthy living goals—from running a 5K to keeping up with your kids on vacation—you need a targeted fitness plan that includes muscle-sculpting strength moves. 

Below you'll find an exclusive action plan with exercises that tone a key area of your body. More good news—it requires no fancy equipment, and just 30 minutes (or less) of your time.

This zero-gear workout was designed by David Otey, a personal training manager at Equinox Sports Club in New York City. "Strength training increases your metabolism, helps you feel more energised, and decreases stress on your joints," he says. 

Learning these basic movement patterns strengthens multiple muscles at once. And, thanks to the built-in cardio bursts, this workout burns fat, too. That’s key, because you won’t be able to see definition if your muscles are covered by the soft stuff.

Strength plus confidence: it’s going to look great on you! Let's get started.


The bodyweight workout

Do each move in order, performing 1 minute of cardio (marching in place, jumping jacks, or jumping rope) between exercises. That’s 1 round. Complete 2 or 3 rounds, taking time to catch your breath between each one. Do this workout 3 times a week.


1. Squat

-Stand with feet slightly wider than shoulders, and arms extended at shoulder height in front of you, palms toward the floor.
-Push hips back and bend knees, keeping back straight and squatting until thighs are parallel to the floor.
-Rise to complete 1 rep. Do 15 reps.



2. Push-up

-Begin in a high plank position with palms shoulder-width apart on the floor, legs extended behind you. (To make it easier, you can lower your knees to the floor.)
-Keeping body straight from head to heels (or knees), bend elbows, lowering chest toward the floor.
-Push up to start position to complete 1 rep. Do 15 reps.


3. Mountain climber

-Begin in a plank position with palms shoulder-width apart on the floor, legs extended behind you.
-Jump right foot forward, bringing right knee toward your arms. Immediately switch legs, jumping left foot forward as you extend right leg behind you.
-Switch legs again to complete 1 rep. Do 15 reps.


4. Lunge

-Stand with feet a stride’s length apart, right foot forward and left heel lifted; place hands on your hips.
-Keeping shoulders aligned over hips, bend knees until front thigh is parallel to the floor.
- Return to start position to complete 1 rep. Do 10 reps, then repeat on opposite side.


5. Reverse crunch

-Lie face up on the floor with arms extended at your sides, palms on the floor next to hips.
-Bend knees 90 degrees, and raise legs until shins are parallel to the floor and knees are aligned over hips.
-Curl knees toward chest as you lift hips and lower back, then lower to start position to complete 1 rep. Do 15 reps.