26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts


  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can


*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line


M – 4 Rounds


T- 4 Rounds


W- 5 rounds


T – 4 rounds


F- 4 Rounds






30 Seconds high knees in place


10 Knee push-ups


30 Second 10 lb front squat


DB Shoulder press while in a squat or hands above head


20 jump squats


5 Burpees



Rest/stretch/ go for a long walk/run


30 Seconds butt kicks in place


15 DB Row


15 10 lb sumo deadlifts


30 seconds jumping jacks


30 second high knees


15 10lb DB dead lifts


30 Seconds full sit ups


10 High jumps- Tuck knees


20 jump lunges or in place lunges


30 sit ups


10 push ups or knee push ups


5 Burpees


1 minute plank


10 Front raises / 10 lateral raises

W/ weights

20 chair squats


30 toe touches (Abs)

(legs up in the air)


15 10lb squat thrusts


14 10lb DB deadlifts


25 10 lb squat thrusts


30 Mountain climbers


30 Body squats


1 minute plank


15 10lb RDL


5 Burpees



25 10 lb RDL 15 Chair dips 30 second wall sit


20 frog pumps


20 Jumping lunges


13 10lb DB deadlifts


30 Second Body squats (aim for 35)


20 frog pumps


5 Burpees


30 second imaginary jump rope


5 Burpees


Weekly workouts will be updated every Sunday!