Stay in shape while you’re staying inside with this 20-min. total body workout, no equipment required.

It’s the year 2020, and exercise equipment has become as valuable (and just as hard to find) as the holy grail. For some, gyms are still closed or are being avoided altogether in the name of social distancing. Needless to say, it’s a weird time to figure out a good exercise routine.

But, before you go selling the farm to buy a barbell or wear a hazmat suit to the local sweat shop, remember that you have the best exercise equipment ever created—your body! And a little bit of sweat equity is shown to improve mood, productivity, and even your sleep.

Try this 20-minute total body workout created by one of our own Certified Personal Trainers on staff. It requires just a little time and even less (that means zero) equipment.

Exercise 1—Push-up

The push-up is a classic. It works your chest, triceps, and front deltoids (part of your shoulder).

Push-up Tips:

There are plenty of variations of the push-up. If you’re a pro, go for the standard push-up, but make sure to keep your back straight and butt up! An easier variation includes putting your knees, rather than your feet, on the floor.

Or, if you’re not quite ready for either of those, try using your kitchen counter, or the edge of your couch. Whatever variation you choose, focus on a full range of motion and good form!

Sets and reps:

Try a set until failure (that means doing pushups until you can’t do another with good form). Rest for one minute and then start again until you’ve reached three sets total.

Exercise 2 —The Superman

The Superman looks just like it sounds; you’ll feel like you’re flying. This exercise is great for strengthening and conditioning your entire back.

Superman Tips:

While lying on your stomach, flat on the floor, bring your legs to shoulder-width apart, and extend your arms directly out in front of you. Now, lift both arms and both legs as high off the ground as possible. Hold for a count of two to three seconds, and release.

If you’re not at this level just yet, lift one arm and the leg on the opposite side in the same movement, alternating until you reach failure (one arm and one leg at a time).

Sets and reps:

Try three sets until failure with one minute of rest in-between.

Exercise 3 - Air squat

By now you’ve worked your upper body and your back. Now let’s hit those legs! Squats work your quadriceps, hamstrings, and glutes.

Air squat tips:

Stand with your feet shoulder-width apart and arms either directly in front of you or overhead. While keeping your lower back straight and butt out, lower your body until your quadriceps and hamstrings are parallel to the floor. Now with your weight on your heels, push upward, extending your hips, and return to standing.

Sets and reps:

Just like the push-ups and superman exercises, go for three sets to failure with good form. Rest one minute in-between each set.

That’s it! Three sets of push-ups, superman, and air squats. And when you’re done, don’t forget to refuel with good, clean protein to feed those muscles.