With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is a full-body workout that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises.
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles.
I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. I you don't have any weights or alternative weights, you can still do the movements without weights.
Give it a try and let me know what you think.
RunnerDude's Full-Body Workout #1
All you need is a mat and a light to medium pair of dumbbells (or soup cans will do!)