I shared a similar workout a couple weeks ago, but figure it’s always good to have some bodyweight routines in your arsenal that you can do anywhere. There’s nothing fancy about any of these exercises, you’ll just be changing the range of motion (full range, pulsing and then a static hold). When you’re trying to be quiet with your at-home workout because of downstairs neighbors or sleeping roommates/family members, incorporating isometric holds is an awesome way to build up that burn without jumping around.

Small-Space, Quiet At-Home Workout

This workout is broken up into five progressions (each exercise goes full range –> pulses –> isometric hold). You’ll do the entire thing twice (= Progression 1, 2, 3, 4, 5, 1, 2, 3, 4, 5). The workout will take you 30 minutes. If you’re short on time, just go through once instead of twice—a quick workout is better than no workout! 

Progression 1 | Air Squat –> Squat Pulse –> Squat Hold x3

Do each movement for 20 seconds, repeating a total of three times (= 3 minutes of work, trying not to rest).

• Air Squat | Feet about hips-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Keep your chest open, shoulders back—it’s natural to lean forward slightly as you lower down, but we don’t want to hunch Bring your hands in front of you as you sink down to your lowest point, bodyweight staying in your heels. From there, powerfully stand back up, straightening your legs and thrusting your hips forward (squeeze your bum at the top!) and driving your arms behind you. Make sure you’re actively engaging the outer thighs to prevent the knees from caving inward (knock-knees) as you lower down into your squat.
• Squat Pulse | Hold the bottom of your squat and pulse up and down 1-2 inches from there.
• Squat Hold | Hold the bottom of your squat without moving.

Progression 2 | Alternating Reptile Crunch –> Pulse Right Knee to Shoulder –> Hold Right Knee to Shoulder –> Pulse Left Knee to Shoulder –> Hold Left Knee to Shoulder x2

Do each movement for 20 seconds, repeating a total of two times (= 2 min 40 sec of work, trying not to rest).

• Alternating Reptile Crunch | Start in a plank position (I’d recommend a forearm plank since you’ll do the next core section on your hands and you don’t want to aggravate your wrists). From here, hover your right leg and crunch the right knee towards the right arm, contracting your right sidebody. Extend that leg back out, planting your foot and repeating on the left side. Continue alternating back and forth. Be aware of your hips—you don’t want to pike them up in the air as you do these.
• Pulse Reptile Right | Crunch the right knee in towards the right arm and pulse it there, in and out 1-2 inches. Don’t let it rest on the ground or drift back.
• Hold Reptile Right | Hold the right knee in towards the right arm; touching it if possible.
• Pulse Reptile Left
• Hold Reptile Left

Progression 3 RIGHT LEG | Back Lunge to Knee Up –> Lunge Pulse –> Lunge Hold x3

Do each movement for 20 seconds, repeating a total of three times (= 3 minutes of work, trying not to rest).

• Back Lunge to Knee Up | Start standing with feet hip-width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left knee forward and up, engaging your abs to bring it in towards your chest as you stand. As you bring it down, reach the left foot back, sinking right back into your next lunge.
• Lunge Pulse | Hold the bottom of your back lunge and pulse up and down 1-2 inches from there.
• Lunge Hold | Hold the bottom of your back lunge without moving.

Progression 4 LEFT LEG | Back Lunge to Knee Up –> Lunge Pulse –> Lunge Hold x3

Do each movement for 20 seconds, repeating a total of three times (= 3 minutes of work, trying not to rest).

• Back Lunge to Knee Up
• Lunge Pulse
• Lunge Hold

Progression 5 | Alternating Crossbody Mountain Climbers –> Pulse Right Knee to Left Elbow –> Hold Right Knee to Left Elbow –> Pulse Left Knee to Right Elbow –> Hold Left Knee to Right Elbow x2

Do each movement for 20 seconds, repeating a total of two times (= 2 min 40 sec of work, trying not to rest).

• Alternating Crossbody Mountain Climbers | Start in a plank position with hands stacked under shoulders, abs held in tight (don’t let your low back arch down towards the floor). Pull your right knee across your body towards your left elbow, trying to make physical contact between the two if you can. Step the right foot back into your high plank and then repeat on the other side, left knee to right elbow. You want the pace of these to be controlled: quick, but your focus is on pulling the knee as far forward as possible (try to tap the arm every time) more so than on the speed.
• Pulse Right | Pulse the right knee in towards the left elbow and pulse it there, trying to tap the arm if possible, and not letting the right knee drop or drift too far away from the arm.
• Hold Right | Hold that right knee in against the left elbow, or at least as close to it as you can manage.
• Pulse Left
• Hold Left

WEARING | leggings: Booty by Brabants // tank: c/o Lucy (old but similar HERE) // sneakers: Nike – workout shot in Breather (use code PUMPIRON for a free hour!)

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