10 at-home workouts you can do with zero equipment

You do not need a gym membership to get in shape. You need a floor and a timer. Here are 10 workouts, in order of difficulty.

• 1. The 8-minute wake-up: 30s squat, 30s push-up, 30s plank × 4 rounds.
• 2. The commercial break: every ad break, 10 push-ups + 10 squats.
• 3. Tabata core: 20s on / 10s off × 8 rounds of alternating crunches and mountain climbers.
• 4. Stair sprints: 10 up-and-downs, 60s rest, × 5 rounds.
• 5. The lunch-hour lift: 5 rounds of 5 push-ups, 10 squats, 15-second plank.
• 6. Bodyweight EMOM: every minute on the minute, 10 squats + 5 push-ups for 15 minutes.
• 7. The apartment 5K: run in place, fast feet, 5 sets of 5 minutes with 30s rest.
• 8. Bear crawl AMRAP: as many reps as possible of 10m crawl + 10 push-ups in 12 minutes.
• 9. The 100-100 finisher: 100 squats then 100 sit-ups, race the clock.
• 10. Full-body Friday: 5 push-ups, 10 squats, 15 crunches, 20 jumping jacks × 10 rounds.

Pick one, do it three times this week, then move up. That's it.