At-Home Exercises

Can't get to the Kress? Don't let your fitness routine fall by the wayside.

These workouts are your perfect companion for maintaining your fitness goals anywhere, anytime. With no equipment needed, you can perform a workout in your home, hotel room, dorm room, or even outdoors! Select any of the exercises below to see a brief video demonstration of the movement and form. Keep scrolling to see how you can amp up your workout by combining these exercises with tabata, a high intensity interval training (HIIT) technique.

Lower Body Exercises

These exercises target your quads, glutes and hamstrings, which are crucial for stability and power generation. This translates to improved athletic performance, better balance, and increased functional strength for everyday activities.

Upper Body Exercises

These upper body exercises are designed to sculpt and strengthen your core, chest, shoulders, back and arms.

Cardio Exercises

These exercises are designed to get your heart pumping and your blood flowing in no time. Many of these exercises engage multiple muscle groups at once, providing a full-body workout that improves overall fitness.

Tabata Workouts

A great way to utilize these at-home exercises is to put them into a tabata workout. Tabata is a form of High-Intensity Interval Training (HIIT) known for its effectiveness and efficiency. It involves short bursts of intense exercise followed by brief rest periods. A typical tabata round consists of 20 seconds of work at maximum effort, followed by 10 seconds of rest. This cycle is repeated eight times for a total of four minutes.

How it works:

Pick two exercises (Example: Squats and Push-ups)
Start tabata timer Use the timer embedded below or a tabata app.
Work 20 seconds of the first exercise
Rest for 10 seconds
Work 20 seconds of the second exercise
Rest for 10 seconds
Repeat steps 3-6 for 3 more rounds (completing 4 rounds of each exercise)

Repeat steps 1-7 for more tabata rounds (5 rounds is about a 30-minute workout)

Why Tabata?

Maximize calorie burn: Tabata workouts burn a significant amount of calories in a short period due to the high-intensity nature of the exercises.
Boosts metabolism: The after-burn effect of tabata can continue to elevate your metabolism even after your workout is complete.
Improve cardiovascular health: tabata strengthens your heart and improves your overall fitness level.
Quick & convenient: A tabata workout takes just four minutes, making it an ideal option for busy schedules. Many tabata exercises can be done with your own bodyweight, making them perfect for home workouts.

Tabata Timer

Use the video below to time your tabata rest and work periods. Replay for each tabata round.

Tabata Workout Examples

Pair two of the exercises together for each tabata round.

Workout 1

Bridge Hold
Bicycle
Step ups
Tricep Dips
Lateral Lunge
Speed Skater
Butt Kicks
Pushup
Wide Bridge-Outward Pulses
Floor Dips

Workout 2

Reverse Lunges (left)
Reverse Lunge (right)
Inchworms
Side Plank
Sumo Squat
Russian Twist
Towel Leg curls
Crunches
Squat
Dolphin Hold

Workout 3

Donkey Kick Knee Pulls
Donkey Kick Pulses
Jog in Place
Jumping Jacks
V's
Mountain Climbers
Jump Rope
Curtsy Lunge
Jump Squats
Wall Sit

Workout 4

Pushups
High Knees
Dead Bug
Sit-up Claps
Mountain Climbers
Skydiver Hold
Floor Dips
Thread the Needle
Burpees
Dolphin Hold

Workout 5

Bulgarian Lunge
Forearm Plank
Jumping Jacks
Fire Hydrants
Reverse Plank
Straight Leg sit-ups
Butt Kicks
Split Squat
Cross Body Plank
V's

Workout 6

Single-leg Bridge
Bicycle
Pulsing Lunge
Skydiver Hold
Towel Leg Curls
Dead Bug
Donkey Kick Knee Pulls
Pushups
Wide bridge-Outward Pulses
Sit-up claps

Workout 7

Wall sit
Burpees
Curtsy Lunge Pulses
Curtsy Lunge
Jog in place
Lateral Lunges
Jump Rope
Squat to Lunge
Jump Lunges
Sumo Squat

Workout 8

Forearm Plank
Side Plank
Butt Kicks
Jump Rope
Crunches
Flutter Kicks
Tricep Dips
High Knees
Pushups
Inchworms

Have Questions?

These movements are so good for you! If you have questions about your form and posture when you're completing any of these exercises, just reach out! We're here for you.