This Full Body Workout Requires Zero Exercise Equipment

You'll alternate strength moves with cardio for a great total body routine.

Loading the player...

Whether you’re actually training for tennis season, trying to lose weight, looking to gain muscle, or simply hoping to revamp your lifestyle, a training camp is a great way to whip your entire body into shape. Training camps (sometimes called boot camps) focus on everything: cardio, strength, agility, and endurance. That variety of movement is part of cross-training, and it will prevent injuries by not overusing one single muscle group.

In this episode of Kickstart Workout, certified personal trainer Holly Rilinger brings the training camp to your living room with a full-body workout you’ll want to do over and over. (Zero equipment? Check. Zero gym membership? Check.) As long as you have a few feet of space and a solid pair of sneakers, you have everything you need for this full-body, at-home training camp.

This full-body workout uses interval training to build both cardio and strength. Holly will lead you through a minute of strength-training moves, followed by 30 seconds of cardio for an active recovery. That means you’ll never stop moving, so you’ll get a major calorie-burning workout in just 16 minutes.

This full-body training camp uses the following exercise moves:

Walk-Out Push Ups

High Knees

Squat/Lunge Combo

Lateral Slides

Push Up to a Side Plank

Jump and Retreats

Prisoner Squats

Tuck Jumps


Speed Skaters

You’ll do the entire cycle twice, for a total of 16 minutes. Anytime you feel like quitting, remember that you only have to push yourself for a quarter of an hour. Not so bad, right?