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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.
Action
Both get into plank position facing one another. Keep your body straight. Hold the position and see who lasts longer. Rest for 20 seconds between rounds. Complete four rounds. This exercise targets the core and arms.
Pro-Tip
Pull your belly button toward your spine to engage your core. Keep your head in line with your back and breathe normally.
Spicy Twist
Loser of the hold gives the winner a 30 second neck rub before the next round.
After dark
Action
Stand with your feet shoulder width apart. Bend your knees to squat then jump straight up. Do as many as you can in 45 seconds. Your partner goes next. Compare your numbers.
Pro-Tip
When you land from the jump bend your knees to cushion the impact. Keep your back straight during the squat part.
Spicy Twist
The person with the lower count gives the winner a kiss wherever they choose.
Action
Start standing then drop to the floor for a push up. Jump your feet forward and leap up. Do this move for 40 seconds then let your partner go. Four rounds total.
Pro-Tip
Go at a steady pace rather than rushing. Focus on completing each part of the move correctly.
Spicy Twist
The one who does fewer burpees owes the other a favor of their choice after the workout.
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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.
After dark
Action
One person does push ups while the other watches and counts. Switch places after ten reps. Complete five full sets between you. Stay near each other to talk during rests.
Pro-Tip
Keep your body straight from head to heels. Lower until your chest nearly touches the floor.
Spicy Twist
The counter can give encouragement by touching the other person's back lightly between sets.
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.
Action
Step forward into a lunge with one leg. Push off and switch legs as you move across the room. Turn around and come back. Do four lengths and time your partner.
Pro-Tip
Keep your upper body upright. Make sure your knee does not go past your toes.
Spicy Twist
Do the lunges while facing each other and holding hands for better balance and connection.
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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