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I need to create and complete an exercise routine using no equipment.

30 minutes cardio
20 minutes strength training
10 minutes stretching
Strength training has to show sets and reps
They all need to show time spent on each one

1 answer

Sure! Here's a complete exercise routine that requires no equipment, divided into three sections: cardio, strength training, and stretching. You can follow the time allocations and structure provided below:

30-Minute Cardio Routine

(30 minutes total)

  1. Warm-Up (5 minutes)

    • March in Place: 1 minute
    • Arm Circles: 1 minute
    • High Knees: 1 minute
    • Butt Kickers: 1 minute
    • Side-to-Side Steps: 1 minute

  2. Main Cardio (25 minutes) — 5 Rounds, 5 minutes each round

    • Jumping Jacks: 1 minute
    • High Knees: 1 minute
    • Burpees: 1 minute
    • Mountain Climbers: 1 minute
    • Rest: 1 minute (after completing this circuit for the first time, repeat 4 more times)

20-Minute Strength Training Routine

(20 minutes total)
Perform 2 sets of the following exercises with a 30-second rest between sets.

  1. Push-Ups

    • Reps: 10-15
    • Sets: 2
    • Total Time: 4 minutes (2 minutes for both sets, including rest)

  2. Bodyweight Squats

    • Reps: 15-20
    • Sets: 2
    • Total Time: 4 minutes (2 minutes for both sets, including rest)

  3. Plank

    • Hold for 30 seconds
    • Sets: 2
    • Total Time: 2 minutes (1 minute for both, including rest)

  4. Lunges

    • Reps: 10-12 per leg
    • Sets: 2
    • Total Time: 4 minutes (2 minutes for both sets, including rest)

  5. Glute Bridges

    • Reps: 15-20
    • Sets: 2
    • Total Time: 4 minutes (2 minutes for both sets, including rest)

  6. Tricep Dips (from a sturdy chair or low surface)

    • Reps: 10-15
    • Sets: 2
    • Total Time: 4 minutes (2 minutes for both sets, including rest)

10-Minute Stretching Routine

(10 minutes total)

  1. Standing Forward Bend

    • Duration: 1 minute

  2. Child’s Pose

    • Duration: 1 minute

  3. Cobra Stretch

    • Duration: 1 minute

  4. Seated Hamstring Stretch

    • Duration: 1 minute (30 seconds per leg)

  5. Cat-Cow Stretch

    • Duration: 1 minute

  6. Figure Four Stretch (Seated)

    • Duration: 1 minute (30 seconds per leg)

  7. Shoulder Stretch

    • Duration: 1 minute (30 seconds per arm)

  8. Neck Stretch

    • Duration: 1 minute (30 seconds per side)

  9. Lying Spinal Twist

    • Duration: 1 minute (30 seconds per side)

  10. Deep Breathing (while lying down for relaxation)

    • Duration: 1 minute

Total Time: 1 Hour (60 Minutes)

  • Cardio: 30 minutes
  • Strength Training: 20 minutes
  • Stretching: 10 minutes

Feel free to adjust the intensity and duration of any part of the routine to match your fitness level. Enjoy your workout!