28-Minute Total Body Workout: Best No Equipment Exercises

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Hi Everyone!

I have a fantastic workout for you today. This is a Full Body Workout, you don’t need any equipment, and you can do this routine anywhere. You can workout at home, in the gym, a hotel room, outside, or anywhere that fits your routine and schedule.

One round of this workout will take 28-Minutes. Set your interval timer for 28 rounds of 10 seconds rest and 50 seconds work, or just follow along with the workout video.

Post-Workout Sweat.

Push yourself to get in maximum repetitions during each working round of this workout. If you ever need a break, take a quick rest and then get back into it. One of the most important parts of exercise is learning how to tune in with your body and find out what it needs.

We also train our bodies to work at a higher level of intensity over time. This helps us progress our level of health and fitness and continue to make physical improvements. It’s also fantastic mental training. You teach your mind how much endurance your body really has.

Train Hard & Have Fun

Active Rest Day: I got in plenty of walking at Picklesburgh

With exercise it’s very important to find a work/life balance. Exercise should be an important part of your life, but it should support your ability to participate in all of the things you love.

Don’t be afraid to go out, have fun, and take active rest days during the week. Yesterday we had a busy day in Pittsburgh. We started out at Picklesburgh: a festival completely dedicated to pickles. Worked our way to Sandcastle: a water park, and ended up at Kennywood: an amusement park.

Although I didn’t officially “work out” yesterday, I ended up getting in over 16,000 steps, while having a really fantastic and memorable day.

Don’t feel guilty if you miss the occasional workout. Just don’t let it derail you. Enjoy your life, and make sure that exercise is a consistent part of your workout routine.

I hope you enjoy today’s workout! Let me know what you thought about it!

See you soon. 

<3 Melissa 

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness


Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below.

Interval Timer Set for 28 Rounds of 10/50. 

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

In/Out Squat
Quadruped Rainbow: Part 1
Quadruped Rainbow: Part 2
Hydrant
Reach Through Hip Lift: Part 1
Reach Through Hip Lift: Part 2
Side Plank Elbow Tap
Reverse Plank Leg Lift Part 1
Reverse Plank Leg Lift: Part 2
Angel Abs
Forearm Plank to Dolphin
Tricep Push-ups
Table Dip
Toe Touch Push-ups
Walk the Plank
Mountain Climbers
Floor Tap Hop: Part 1
Floor Tap Hop: Part 2
Plié Jump
Pendulum Squat: Complete all Reps on one side, before moving on to the other side.
Squat
Down Dog Heel Press
Figure 4 Pulse
Plié Pulse

6 thoughts on “28-Minute Total Body Workout: Best No Equipment Exercises

  1. Katy

    I love that you post your workouts for free! Thank you so much for great workouts and variety. Also, your cat is totally my spirit animal.

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