Are you ready for this epic home workout plan using ONLY towels?
Okay, so maybe you are stuck inside your house right now with no gym access and little to no equipment.
Maybe you live in a small apartment with barely any room to even do a burpee (although this might be a good thing for you haha).
So you’re probably wondering what the best home workout program can be for you.
Well, don’t worry, friend. I want to give you the ultimate full-body home workout plan so you can still reach your fitness goals!
Equipment You Will Need
So for this home workout, you will only need a yoga mat (or anything you can lay on), and two small towels (if you have wood or tile flooring).
If you have carpet as your flooring, you can use two small paper plates instead!
This beginner-friendly workout is made entirely of bodyweight exercises!
You don’t need to have fancy equipment like dumbbells or machines to get a good workout in.
We can think creatively on how we want to structure our workouts so we are still reaching our goals while also having fun doing them!
You will also be doing 3 sets of 12 reps! So the workout will look like this:
The 8 Workout Exercises
Sliding Mountain Climbers (3×12)
Reverse Lunge (3×12)
Plank Tuck (3×12)
Bridge Sliders (3×12)
Plank Jacks (3×12)
Side Lunge (3×12)
Plank Arm Circles (3×12)
Plank Pikes (3×12)
But enough chit-chat, let’s jump right into the exercises!
#1 Sliding Mountain Climbers
Place the towels or plates under your feet and get into a plank position.
A common mistake most people have with a plank is the raising of their hips. We DO NOT want this.
Make sure your hands are directly under your shoulders and keep the rest of your body as straight and flat as possible! Keep your head in line with your spine as well.
Once you are in the plank, slide one knee into your chest and then bring it back to plank. Repeat this movement on the other foot and continue alternating!
Do these as fast as you can to get a good burn in your abs!
# 2 Reverse Lunge
Reverse lunges are one of the best leg exercises for your glute and hamstring muscles when done correctly!
Place one towel or plate under one foot and slide the foot back into a reverse lunge.
Keep your chest up and your back straight as you lower both legs into a 90-degree angle. The back knee should just barely come off the floor.
Another tip is to keep your core engaged so your upper body doesn’t move!
#3 Plank Tuck
These are my favorite for the abs!
Put your towels or plates under both feet and get into a plank.
Slide both of your feet by crunching your knees into your chest and then back out into a plank.
Not only do these work your ab muscles, but they also work your shoulders to hold you up!
#4 Bridge Sliders
Lay flat on your back with your knees bent. Place the towels or plates under both feet.
Lift your hips up to the sky, making sure to squeeze your abs.
Then, slide one heel out at a time to work the hamstring muscles. Try to get the leg as flat as possible without it touching the ground!
Make sure to go slow on these and squeeze the core tight so don’t use your lower back!
#5 Plank Jacks
Just like a normal plank jack, place towels or plates under both feet and get into plank position.
You will slide both feet out straight to the side and bring them back in to perform the plank jack!
Use your shoulders and core to keep the upper body as still as possible. This at home workout to build muscle will strengthen the upper body!
#6 Side Lunge
So, like the reverse lunge, place one towel or plate under one foot.
Then, slide one foot out directly to the side, pushing your glutes and hips backward and bend the standing knee.
Bring your foot back in and then repeat on the other side! This one is a major killer for those inner thighs!
#7 Plank Arm Circles
Okay, don’t hurt me for this one haha. But I love these at home workouts for abs and upper body!
Place both towels or plates under your hands and go into plank position.
Swipe the floor with one hand in a circular motion and then repeat on the other side. Squeeze the core so you don’t move the lower body.
By stabilizing your lower body, you will give your ab muscles more of a workout! Focus on your breathing for these ones as well!
#8 Plank Pikes
Okay, we have reached the final exercise of the workout!
Like the plank tuck, place your towels or plates under both feet and get into a plank position.
Pike your hips straight up to the sky, using your core while keeping your legs as straight as possible and sliding your feet in. Go as far as you can to come down safely without using your back.
For this exercise, make sure to go slow! These are not easy and will give you a challenge, but they are great for strengthening the abs and working your way to that flat stomach!
Final Thoughts on This Home Workout
And that’s it! Whether your fitness goal is weight loss, building muscle, or becoming stronger, this workout can help you reach that goal!
This bodyweight home workout without equipment shows that you don’t always need weights or resistance to have a good workout. Simple household items you use daily can be used in your home workout plan!
I hope you end up giving this workout a try! If you want more workouts, like HIIT, a partner workout, and more, you can go ahead and check out the links below!