45-Minute Indoor Bodyweight Workout: Simple and effective exercises to increase strength, endurance, and burn calories even at home.
Working out doesn't always require a gym: with this 45-minute indoor bodyweight workout You can train your entire body, improve endurance and strength, and burn calories wherever you are. No equipment is needed, just a mat and a lot of energy!
Improves muscle strength.
Increase cardio endurance.
Train your legs, core and upper body completely.
Ideal for those who travel or have little time.
Full Workout – 45 minutes
Warm-up (5 min)
- Jumping jacks → 1 min
- Skip up → 1 min
- Shoulder and hip rotations → 1 min
- Lunges in place → 1 min
- Dynamic Plank → 1 min
Main Circuit – 4 rounds (30 min total)
- 15 squats
- 12 push-ups
- 12 lunges per leg
- 20 mountain climbers
- 12 plank shoulder tap
- 30” plank
👉 Recovery: 1 min between each round
Cool down (10 min)
- Stretching legs, back and arms
- Deep breathing to relax your muscles
Estimated calories
300–400 kcal (depending on intensity and body weight)
Variants
- Beginners: Reduce to 2 rounds, 8–10 reps per exercise.
- Advanced: increase to 5 rounds, add burpees (10 reps).
Focus
The beauty of this workout is that you can do it anywhere: in your hotel room, in your living room, or even in a hostel. After just a few minutes, you'll feel your muscles working, your heart racing, and your mind clearing. It's a workout you can use on trips, during busy days, and whenever you want to recharge your batteries without complications.
Useful links
With this 45-minute indoor bodyweight workout You can stay fit anywhere, without equipment. Strength, endurance, and well-being in a single workout.
👉 Want more quick and practical workouts? Check out the section Indoor Workout and match them with ours fit recipes for a healthy and complete lifestyle.
