Explore routines.

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes

A gentle 15 minute full-body stretch, from the neck down to the hips. Good on rest days or after a run. 🎥 Video: 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG) by Tom Merrick

1. Neck side flexion · 1.3 minutes
2. Shoulder extension reaches · 51 seconds
3. Child's pose · 27 seconds
4. Child's pose, lat focus · 35 seconds
5. Child's pose, pec twist · 56 seconds
6. McKenzie push-up · 53 seconds
7. Leg tuck-ups · 27 seconds
8. Leg side drops · 43 seconds
9. Cross-body glute pull · 1.7 minutes
10. Hip swivels · 53 seconds
11. Squat to pike · 1.2 minutes
12. Low lunge, left · 34 seconds
13. Lunge with twist, left · 35 seconds
14. Frog rocks · 42 seconds
15. Low lunge, right · 34 seconds
16. Lunge with twist, right · 39 seconds
17. Frog squat · 11 seconds
18. Deep squat · 1.2 minutes

Seventeen core moves at 35 seconds each, no rest in between. Keep your lower back on the mat throughout. 🎥 Video: This 10 Minute Abs Workout Gets FAST RESULTS! by TIFF x DAN

1. Crunches · 35 seconds
2. Flutter kicks · 35 seconds
3. Leg raises · 35 seconds
4. Seated bicycles · 35 seconds
5. Extend to tuck · 35 seconds
6. Oblique crunch kicks · 35 seconds
7. Tabletop crunches · 35 seconds
8. Reverse crunches · 35 seconds
9. Russian twists · 35 seconds
10. Leg circles on elbows · 35 seconds
11. Hollow hold · 35 seconds
12. L-sit cross toe touches · 35 seconds
13. Scissors on elbows · 35 seconds
14. Cross crunches · 35 seconds
15. Side plank hip dips, right · 35 seconds
16. Side plank hip dips, left · 35 seconds
17. Mountain climbers · 57 seconds

Ten minutes of standing cardio, no jumping, to get your heart rate up gently. A minute per move. 🎥 Video: 10-Minute Heart Health Workout | Low-Impact Cardio Routine by Caroline Jordan

1. Low-impact jumping jacks · 1 minute
2. Butt kicks · 60 seconds
3. Crossbody reach · 1 minute
4. Knee chop · 59 seconds
5. Sit back, swing up · 60 seconds
6. Wide, narrow steps · 60 seconds
7. Two forward, two side · 59 seconds
8. Squat, shoot the hoop · 52 seconds
9. Cross alternating knee · 1.2 minutes
10. Victory V march · 60 seconds
11. Cool down · 60 seconds

Nineteen moves, no repeats, no equipment: squats first, then cardio, push and core, finishing on a plank. Work hard for each minute; take the low-impact version whenever you need to. 🎥 Video: 20 Min HIIT Full Body Workout At Home | No Repeats, No Equipment | Burn Fat + Calorie...

1. Air squats · 60 seconds
2. Pop squats · 60 seconds
3. Squat pulse ×3 + jump · 1.3 minutes
4. Side-to-side squats · 60 seconds
5. Squat to curtsy lunge · 60 seconds
6. Sumo squats · 1.3 minutes
7. Burpees · 60 seconds
8. Mountain climbers · 60 seconds
9. High knees · 1.3 minutes
10. Pike push-ups · 60 seconds
11. Plank shoulder taps · 60 seconds
12. Plank up-downs · 1.3 minutes
13. W supermans · 60 seconds
14. Bear squat push-ups · 60 seconds
15. Superman lat pull-downs · 1.3 minutes
16. Leg lifts · 60 seconds
17. Cross toe touches · 60 seconds
18. Full extension crunch + tuck · 60 seconds
19. Plank · 1.4 minutes

A beginner's 20 minute kettlebell workout with no repeats and nothing on the floor. A minute per move after a proper warm-up. One moderate kettlebell Space to swing 🎥 Video: 20-Min Beginner Kettlebell Workout | One Kettlebell, All Standing, No Repeats by nourishmovelove

1. Warm up · 4.6 minutes
2. Deadlift · 60 seconds
3. Goblet squat · 60 seconds
4. Split-stance row, right · 60 seconds
5. Split-stance row, left · 60 seconds
6. Reverse lunge, right · 60 seconds
7. Reverse lunge, left · 60 seconds
8. Single-arm press, right · 60 seconds
9. Single-arm press, left · 60 seconds
10. Lateral lunge, right · 60 seconds
11. Lateral lunge, left · 60 seconds
12. Bicep curl · 1.3 minutes
13. Halo · 60 seconds
14. Alternating cleans · 60 seconds
15. Swings · 60 seconds
16. Deadlift, clean and press · 60 seconds
17. Goblet march · 50 seconds
18. Cool down and stretch · 2 minutes

Four short dumbbell blocks, from heavy and powerful to fast and breathless. About 7 minutes with one pair of dumbbells. Pick a weight you can move cleanly for every rep, and drop it rather than rush. 🎥 Video: Ultimate Full-Body Dumbbell Workout | Andy Speer by Bodybuilding.com

1. Strength & power complex · 1.2 minutes
2. Hypertrophy series · 1.4 minutes
3. Core series · 1.9 minutes
4. Conditioning complex · 2.3 minutes