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Clear a space in your living room for two people to move freely. These eight challenges mix high intensity moves with short rests. Do them together to add competition. Pick your favorites or try them all. Keep your movements controlled. Stop if you feel pain. This type of workout can improve your fitness over time if you do it regularly.
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From plank position alternate bringing your knees toward your chest quickly. Do it for 30 seconds then switch with your partner. Try to keep the same speed as each other.
Pro-Tip
Stay on your toes and keep your hips low. Avoid bouncing your body up and down.
Spicy Twist
Stay close enough that your feet almost touch during the move for added coordination.
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Action
Choose four moves like squats, jumps, planks and climbers. Do each one for 30 seconds then hand off to your partner. Go through the full list three times without long breaks.
Pro-Tip
Write the four moves on a piece of paper so you do not forget the order. Change them up next time.
Spicy Twist
Add a rule that you must maintain eye contact during the hand off between moves.
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Action
Slide down the wall until your knees are bent at 90 degrees. Hold this position as long as you can. Your partner times you. Rest for one minute and try to beat your time.
Pro-Tip
Press your lower back into the wall. Keep your arms at your sides or out in front.
Spicy Twist
Make eye contact the whole time and see who breaks first with a smile or laugh.
Final Tip
These eight challenges give you a full workout without going to the gym. Try them a couple times a week. You will get stronger and have fun at the same time.
Common Questions
You need no equipment. Just enough room to move and a timer on your phone.
A full set of all eight takes about 30 minutes with the rests included.
Yes. Reduce the time or reps to match your fitness level and build up slowly.
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