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No-Equipment Express Workout From The SWEAT Challenge

SWEAT sweat.com

No-Equipment Express Workout From The SWEAT Challenge
No-Equipment Express Workout From The SWEAT Challenge

It can be difficult to find time to get your workouts in when you're busy and your schedule has been disrupted — but what if you could get a workout done in just 15 minutes, with no equipment?

This express workout is a sample of what’s in the new SWEAT Challenge — so if you’ve been thinking about signing up, you can get a taste of what to expect right here. 

You can do this workout anytime, anywhere. All you'll need is your body, some comfy clothing you can move in, and a 2x2m space. 

Before you begin, take a few minutes to warm up your body. You can do some cardio, such as skipping, jumping jacks and dynamic stretches to activate your muscles before you get started. 

Once you are warm, it’s time to get started!

BBG Express Workout for the SWEAT Challenge

This is a high-intensity workout based on Kayla's BBG Zero Equipment program for the SWEAT Challenge, but you can still do it if you are new to fitness or you need a lower-impact workout. Simply replace the movements for the low-impact alternative. 

For example, you can do a burpee by stepping through rather than jumping to reduce the intensity and impact on your knees and ankles. 

Circuit 1 8 Exercises / 2 Laps

1. Reverse Lunge & Hop

60 SECS 30 Per Side


3. Criss Cross

30 SECS


5. Double-Pulse Squat

30 SECS


7. X Mountain Climber

30 SECS


9. Lateral Lunge

30 SECS


11. Straight-Leg Jackknife

30 SECS


13. Single-Leg Glute Bridge

60 SECS 30 Per Side


15. Burpee

30 SECS


If you ever have questions on which exercise substitutions to use, the SWEAT Support Team can help you with a recommendation. 

Once you’ve completed the workout, take a moment to feel proud of what you have achieved! Whether you completed all the reps or modified the workout to suit you, you are moving your body, and that is so awesome. 

SWEAT is here to support you on your health and fitness journey, no matter where you are in your health and fitness journey. If you are new to working out at home, this is a great time to start! 

There are four no-equipment workout programs that you can choose from, so choose a training style that best suits you and your goals right now! There are also options to train with minimal equipment if you have access to a few pieces of home gym equipment

Remember, it’s not about changing yourself or forcing yourself to do exercise you don’t enjoy. 

Fitness is for you — do something you enjoy!

Exercise is an important tool to help you to take care of your physical and mental health. And with the SWEAT Community, you never have to train alone — SWEAT and the SWEAT Trainers will be with you every step of the way. 

Even one workout each week can help to improve and elevate your mood for a more positive outlook. Fitness doesn’t have to take up a lot of time, or use fancy equipment — you can make it fit into your lifestyle. 

If you’re unsure and want a little extra support for your fitness journey, why not find a virtual workout buddy? Having someone to support, encourage and celebrate with can make all the difference! 

Stay stronger together along with the global SWEAT Community

If you’re curious about trying the at-home workouts, SWEAT Challenge registrations are open until Sunday June 28, 2020. We’d love to have you join us for the remainder of the SWEAT Challenge!

You can also find plenty of free workouts, from beginner workouts to high-intensity workouts that will challenge your fitness, here on sweat.com. 

Whether you’re using the SWEAT app or just exploring our free content, it’s totally free to be part of the SWEAT Community! You can sign up to the SWEAT forum to join women worldwide as we support and encourage each other to find our inner power, through fitness. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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