At-home workouts have officially stolen the spotlight—no gym commute, no waiting for equipment, just you and your living room floor getting it done. And let’s be real, sometimes rolling out of bed and into a workout is the only way it’s happening. That’s why this five-day, no-equipment plan is a game-changer. Whether you’re short on time, space, or motivation, these bodyweight moves meet you where you’re at (literally).
The Warm-Up: Non-Negotiable Prep
Before diving into the main workout, you’ll kick things off with a quick but mighty warm-up. Think of it as waking up your muscles so they don’t stage a mutiny mid-circuit. Mauro’s go-to sequence includes 30 seconds each of high knees, butt kicks, arm circles, and bodyweight squats. It’s simple, but don’t skip it—cold muscles are like grumpy coworkers: inefficient and prone to drama. Repeat the circuit twice if you’re feeling extra stiff or just really need to shake off that 3 p.m. energy slump.
Day 1: Lower Body Burn
Mondays are for setting intentions (and setting your legs on fire). This session targets quads, hamstrings, and glutes with moves like reverse lunges, single-leg deadlifts (yes, balance will be tested), and jump squats. The rep scheme starts at 12-15 per exercise, but if that feels too easy, bump it up to 20 or add a pulse at the bottom of each squat. Pro tip: Crank up a hype playlist—you’ll need the moral support when your thighs start questioning life choices.
Day 2: Upper Body & Core Crusher
No weights? No problem. Push-ups (modified or full), plank shoulder taps, and supermans will have your arms and core shaking by the second round. Mauro recommends focusing on form over speed: “If your hips sag during planks, drop to your knees. Ego won’t build muscle—control will.” Finish with 60 seconds of bicycle crunches, because abs are sneaky; they’ll hide under a snack unless you chase them down.
Day 3: Cardio Blast
Time to get your heart rate up without leaving your apartment. This 20-minute HIIT session mixes burpees, mountain climbers, and skater jumps in 45-second intervals with 15 seconds of rest. It’s short but savage—like a microwave meal that somehow burns your mouth anyway. Modify as needed (step-back burpees count!), and hydrate like it’s your job. Sweat puddles are optional but likely.
Day 4: Full-Body Flow
Think of this as your workout smoothie—a blend of strength and mobility. Squat-to-reaches, bear crawls, and inchworms keep things dynamic while sneaking in stretches. Perfect for when you’ve been hunched over a laptop all day. Mauro’s mantra: “Move with intention, not inertia.” Translation: No zombie-repping allowed.
Day 5: Endurance Challenge
We close the week with AMRAP (as many rounds as possible) of the week’s greatest hits: 10 push-ups, 20 squats, 30-second plank, repeat for 15 minutes. It’s the fitness version of a final exam—proof you’ve leveled up. Celebrate with a rest day (or two). Your muscles deserve a Netflix marathon after this.
The Cooldown: Your Reward System
Post-workout stretching isn’t just for yoga influencers. Spend 5 minutes on deep lunges, seated forward folds, and chest openers to avoid walking like a tin man tomorrow. Mauro calls it “active recovery,” but let’s be honest—it’s mostly an excuse to lie on the floor and question why planks exist.
Stick with this plan for four weeks, gradually increasing reps or cutting rest time. By then, bodyweight exercises will feel less like a consolation prize and more like a legit fitness flex. And hey, if you can crush a workout between your couch and coffee table, imagine what you’ll do when you actually leave the house.
