A personal trainer says this is the equipment-free full-body home workout she depends on when she can’t make it to the gym

It will come as no surprise that, as a certified personal trainer, I love to work out. But between a full client schedule and raising a 10-month-old baby, getting to the gym can be challenging.

On days when I can’t squeeze in a gym session, I rely on the routine below to get my daily dose of exercise.

It targets most of the major muscle groups, doesn’t require any fitness equipment, and can take as little as five minutes to complete.

If you’re stuck inside but still want to break a sweat, give this five-move workout a try.

How to do the full-body home workout

You’ll need a sturdy chair and a stopwatch or clock for this workout. An exercise mat will cushion your forearms for the plank exercises, but you can always use a towel or cushion.

You should know how to engage your core before attempting this workout.

Perform each exercise for a minute, one after the other, to complete one round.

Beginners should aim to complete one or two rounds, which will take five or 10 minutes. If you have been exercising for a while, try between three and six rounds (15-30 minutes).

Continue in this manner until you’ve completed all five exercises.

Move at whatever pace works best for you. Aiming to complete as many reps as possible will be more challenging for your cardiovascular system, but if you take this approach, ensure your form isn’t compromised as you tire.

Take breaks within the minute—and add rests between the exercises—as needed.

The five exercises are as follows:

1. Alternating reverse lunge
2. Push-up
3. Plank twist
4. Reverse plank
5. Chair dip

Workout timer

How to do the exercises

1. Alternating reverse lunge

How To Reverse Lunge - YouTube

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Time: 1min

• Stand tall with your feet hip-width apart.
• Engage your core.
• Step your right foot behind you.
• Bend your knees to lower until your right knee is just above the floor.
• Push through your left foot to return to the starting position.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Keep your chest up and avoid leaning forward as you stand up from the lunge position. Control your descent and don’t allow your back knee to slam onto the floor. Your front knee should remain over your mid foot as you lower the back knee towards the floor. Keep your front foot flat on the floor throughout the movement.

Make it easier: Hold on to a steady surface such as a wall or a chair for support.

2. Push-up

How to do a Push-Up | Proper Form & Technique | NASM - YouTube

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Time: 1min

• Get on your hands and knees, with your hands directly under your shoulders.
• Engage your core.
• Step your feet back and hold your body in a straight line from head to heels.
• Bend your elbows to lower.
• Push powerfully through your hands to return to the start.

Trainer tips: Keep your body straight throughout the exercise—don’t allow the hips to rise as you lower, or your chest to rise as you push back up. Aim your elbows behind you as you perform the movement. Squeeze your shoulder blades together as you lower yourself down. Avoid any excessive arching in your low back.

Make it easier: Place your knees on the floor.

3. Plank twist

Plank Twist Tutorial - Proper Form and Technique - YouTube

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Time: 1min

• Get on your hands and knees, with your hands directly under your shoulders.
• Engage your core.
• Place your forearms on the floor, with your elbows directly underneath your shoulders.
• Step your feet back and hold your body in a straight line from head to heels.
• Keeping your forearms, and feet in contact with the floor, move your hips left and down slightly.
• Return to the center, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Avoid leaning your body to the side as you rotate your hips. Keep your body weight evenly distributed between your arms and feet. Don’t allow your hips to rise into the air, and don’t allow any excessive arching in the lower back.

Make it easier: Drop your knees to the floor.

4. Reverse plank

How to do a reverse plank - YouTube

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Time: 1min

• Sit on the floor with your legs extended in front of you.
• Lean your torso back and place your elbows and forearms on the floor, with your elbows directly underneath your shoulders.
• Engage your core.
• Squeeze your glutes and lift your hips off the floor, so your body is in a straight line from shoulders to feet.
• Hold for 10 seconds, then lower your hips back to the floor.

Trainer tips: As you build strength, challenge yourself to hold the reverse plank position for longer intervals until you can hold it for the full minute. Try increasing your time by five seconds every time you do the workout. Keep the shoulder blades squeezed together as you hold the positions, and don’t allow your shoulders to shrug. Avoid letting the hips sink towards the floor.

Make it easier: Bend your knees and keep your feet flat on the floor. You can also reduce the amount of time you hold in the reverse plank position.

5. Chair dip

Chair Dips - YouTube

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Time: 1min

• Sit upright on the edge of a chair.
• Engage your core.
• Place your hands on the edge of the chair, outside of your hips.
• Push your hands into the chair and lift your hips off the seat.
• Walk your feet out in front of you and shift your hips forward.
• Bend your elbows and lower your hips toward the floor.
• Push your hands into the chair and push yourself back up.
• Continue for a full minute.

Trainer tips: Avoid using your legs to push yourself up. Squeeze your triceps (the muscles in the back of your arms) to bring the hips back up from the floor. Keep your elbows aimed behind you, and don’t allow them to rotate out to the side.

Make it easier: Walk your feet closer to the chair.