No Excuses Equipment-Free Home Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Jump lunges
2. Reptile push ups
3. High knees
4. Pistols
5. Snowboarder jumps
6. Pike jumps


Leave your reps in the comments below.

My reps for today’s workout:

Jump lunges: 28, 24, 25
Reptile push ups: 18, 15, 16
High knees: 119, 115, 111
Pistols (using band): 12, 13, 12
Snowboarder jumps: 25, 24, 25
Pike jumps: 42, 45, 46

Did you do this workout?

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9 thoughts on “No Excuses Equipment-Free Home Workout”

  1. Hi, I’m new to your site and excited to add your 12 minute workouts to my routine. Could you please explain the timer setting? I am not familiar with this type of notation.

  2. Hi,

    I’m trying to start doing your workouts, but I have two question and it would be nice if you can answer them.

    1) How do you do exercises like pistols. You need to do it for both legs, right? when do you switch legs?
    2) I didn’t get how to do full list of exercises. Do I need to finish 3 rounds of the first one and then go to a second OR I need to do them in a loop (first, second,… sixth and then again from the first)?

    And great thank you for such a cool site and exercises. They’re really make me sweat 🙂

    • The post before this one was all about doing pistols so you can go back one post and read all about doing those. Idk about Krista but I switched sides for each pistol.
      Question # 2 do them in a loop:1-6, 1-6, 1-6
      Do each exercise for 30 seconds then rest 10 seconds and move on to the next over and over for 12 minutes
      You can refer to the getting started tab for more useful info like this.

    • Glad they make you sweat, Alex 🙂 And let me know if you have any other questions!

      Oh, and yes, I tend to alternate legs doing pistols, but feel free to do a few on one leg, a few on the other, etc. if you prefer.

  3. Posting results to encourage others. I’m new to 12 minute athlete and excited to be here. I was gonna say I’m a wannabe runner but I’m gonna go with Krista. I am a runner and I’m somewhat following Jeff Galloway’s run-walk method three days a week. I was doing Jillian Michael’s videos as well so interval training is not completely unfamiliar to me. I had to modify the exercises so I could do them and I wonder, Krista, is it better to slow down to get good form and get the explosion or better to decrease the impact and maintain good form while moving quickly with less explosion? I went for the latter this time. And my reps were:
    1. Jumping lunges 14, 14, 14
    2. Reptile push-ups 13, 13, 12
    3. High knees- I could not count, focused on fast and high
    4. Pistols using chair-14, 15, 14
    5. Snowboarder jumps-20, 17, 16
    6. Pike jumps-22, 14, 24

    • Thank you for giving others encouragement Marie! Really awesome job on your workout.

      As for your question, I’d say you did the right thing. Ultimately, you want to have good form AND explosion, but start out moving as quickly as you can with good form so that you build up good habits for when you’re stronger.

  4. Thank you so much for posting this, this really helped me a lot in keeping myself fit & healthy . This helps me in burning my full body fat & which is also without going outside.


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