{"id":268,"date":"2025-08-26T13:29:06","date_gmt":"2025-08-26T13:29:06","guid":{"rendered":"https:\/\/fiteverywhereblog.com\/?p=268"},"modified":"2025-08-31T08:30:57","modified_gmt":"2025-08-31T08:30:57","slug":"workout-indoor-total-body-senza-attrezzi","status":"publish","type":"post","link":"https:\/\/fiteverywhereblog.com\/en\/workout-indoor-total-body-senza-attrezzi\/","title":{"rendered":"Total body indoor workout without equipment"},"content":{"rendered":"
Total body indoor workout without equipment: fast workout, calorie burning and perfect to do in a hotel or at home.<\/p>\n\n\n\n
Working out on the go doesn't require equipment or a gym. With this total body indoor workout<\/strong> You can work out anywhere: in a hotel, apartment, or even the office. All it takes is 20 minutes to stay fit and burn calories even when you're away from home.<\/p>\n\n\n\n
Total body indoor workout<\/h2>\n\n\n\n
Warm-up (3 min)<\/h3>\n\n\n\n
\n
Jumping jacks \u2013 1 min<\/li>\n\n\n\n
Skip on site \u2013 1 min<\/li>\n\n\n\n
Arm circles + slow squats \u2013 1 min<\/li>\n<\/ul>\n\n\n\n
Main circuit (repeat 3 times \u2013 30 sec recovery between exercises)<\/h3>\n\n\n\n
Stretching legs, back and shoulders.<\/li>\n<\/ul>\n\n\n\n
Estimated calories<\/h2>\n\n\n\n
With this workout you burn approximately 180\u2013220 kcal<\/strong> in 20 min (depends on intensity level).<\/p>\n\n\n\n
Adaptations<\/h2>\n\n\n\n
\n
Beginners:<\/strong> reduce to 2 rounds + push-ups with knees on the floor.<\/li>\n\n\n\n
Advanced:<\/strong> 4 total rounds + plank 45 sec.<\/li>\n<\/ul>\n\n\n\n
Perfect if you're staying in a hotel: you can do it in your room without disturbing anyone (choose variations without jumping). It's also a great workout to do early in the morning before heading out to explore a city.<\/p>\n\n\n\n
![\"\"](\"https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/workout-indoor-plank.webp\")
<\/figure>\n\n\n\n