This easy-to-follow workout is all about getting your heart pumping with bodyweight exercises and minimal cardio. Plus, there's no equipment required!
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Given the current coronavirus (COVID-19) pandemic, at-home workouts have unsurprisingly become everyone's go-to way to get in a good sweat. So much so that dozens of fitness studios and trainers are giving away free online workout classes to help people stay healthy and active while being cooped up. But even before the coronavirus forced many people to stay at home and practice social distancing, paying for an expensive gym membership or making it to your favorite studio on the regular isn't always feasible—and SWEAT trainer Kelsey Wells gets that.

Wells is the brains behind the PWR at Home workout programs (as well as PWR, the gym equivalent, and PWR Post-Pregnancy, for new moms) on the SWEAT app. The PWR programs (1.0 and the recently launched 2.0) were inspired by her own fitness journey that started when she became a first-time mom.

"The thought of going into a gym was overwhelming," says Wells. This was not only because she had just had a baby, but because this was the first time Wells had ever really worked out in any formal way, she says. "I didn’t have the confidence to [go to the gym] when I started exercising," Wells adds. "My fitness journey started at home and also out of an understanding that not all women can or want to train in a gym, so I wanted to offer a workout program that can provide great results in a home environment." (Related: Your Comprehensive Guide to At-Home Workouts)

Wells' says her goal with the PWR At-Home program was to provide women with tools they need to empower themselves through fitness from the comfort and privacy of their own homes. "I wanted to show women that training at home isn't the easy option," she says. "It can be a phenomenal way to build or maintain your fitness level and help you take care of your health." (Related: Kelsey Wells Shares What It Really Means to Feel Empowered By Fitness)

Wells had recently been hard at work, crafting 12 more weeks-worth of PWR at Home workouts, and in light of COVID-19, decided to release this second iteration of her program a bit earlier than planned.

Similar to the original PWR at Home program, which originally launched a little more than a year ago, PWR at Home 2.0 combines resistance workouts, cardio sessions (low-intensity and high-intensity), and recovery routines, to bring a well-rounded workout schedule straight to your living room/basement/garage. Each workout is roughly 40 to 50 minutes and is broken down into six phases including a warm-up, muscle activations, a superset, circuits, a burnout, and a cool-down. (Related: How to Guarantee Your Workout Is Always Working)

The program also includes PWR Challenges that can be completed in addition to the weekly workouts as another way for you to gauge your progress. These quick workouts are HIIT-focused and are all about getting your heart soaring with bodyweight exercises. They're perfect if you're short on time and don't have access to any equipment.

Note that you will need some equipment on-hand to do many of the scheduled workouts in the PWR At-Home program though. Some items you may already have at home such as an exercise mat, a bench, some dumbells, and a medicine ball, but you may also want to invest in an ab wheel, jump rope, ankle weights, a kettlebell, resistance bands, a Bosu ball, weight plate, and a PVC pipe—which Wells utilizes in her workouts, but you can definitely find similar items around your home that could work in lieu of these tools, like a broom instead of a PVC pipe. (Related: 15-Minute Full-Body Workouts You Can Do at Home)

Below is an exclusive full-body PWR at Home 2.0 Challenge workout designed by Wells to give you a taste of her entire PWR at Home series. Keep in mind that this workout does not include specified warm-up moves, but Wells recommends getting a few in to help increase your range of motion and reduce injury. "Just 3-5 minutes of cardio, such as jogging in place or skipping, will increase your heart rate and help warm up your muscles for your session," she says. "When possible, I recommend following that cardio with a few dynamic stretches— such as leg swings, arm circles, and torso twists."

Kelsey Wells' PWR At-Home 2.0 Challenge Workout

How it works: Perform each of the five exercises for 40 seconds on, and 20 seconds off, for a total of four rounds. Rest for 60 seconds between each round.

What you'll need: Open space and a workout mat

Sumo Jump Squat

A. Begin in standing position with your feet wider than shoulder-width apart. Point feet slightly outward. This is your starting position.

B. Hinge at the hips, and bend knees so butt is back. Looking straight ahead, bring your thighs parallel to the floor (or wherever your lowest point is, if above this).

C. Press through heels and jump up explosively, extending legs and arms straight.

D. Land softly with bent knees, lowering back into the starting position and repeat.

Complete as many reps as you can for 40 seconds.

Rest for 20 seconds.

X Plank

A. Start in a high plank position with your hands and feet shoulder-width apart. Brace your core, maintain a neutral spine, and make sure your hands are directly below your shoulders.

B. Inhale and lift hips as you bring your left hand to reach toward your right foot. Tap foot or simply reach as far as you can.

C. Exhale, lowering your hips and placing your left hand back on the mat to return to the starting position.

D. Repeat movement on the opposite side, reaching right hand to left foot and return. Continue alternating.

Complete as many reps as you can for 40 seconds.

Rest for 20 seconds.

Triceps Push-Up

A. Begin in a plank position with your hands shoulder-width apart, and your feet together behind you. This is your starting position.

B. Inhale and while maintaining a neutral spine, bend your elbows and lower your torso toward the mat. Make sure your elbows point back and arms stay tucked in toward the sides of your body.

C. Exhale, pressing through hand to lift your body back into the starting position. Try not to arch your back. *Come down to your knees, as needed.

Complete as many reps as you can for 40 seconds.

Rest for 20 seconds.

Glute Bridge

A.  Start by lying flat on your back on the mat. Bend knees and position feet firmly on the ground, ensuring they are hip-width apart and your spine is in a neutral position (avoid arching). This is your starting position. (Related: How to Do a Glute Bridge Using 3 Simple Progressions)

B. Inhale and brace your core. Exhale as you press heels into the mat. Activate your glutes, and raise your pelvis off the floor until your body forms a straight line from chin to the knees. You should feel tension in your glutes and hamstrings.

C. Inhale as you lower pelvis to return to starting position.

Complete as many reps as you can for 40 seconds.

Rest for 20 seconds.

Mountain Climber

A. Starting in a push-up position with arms slightly wider than shoulder-width apart, position your body weight over your hands.

B. Keeping the ball of your left foot on the floor, bend your right knee and lift it in toward your chest.

C. Then place your right foot back on the floor and bend your left leg, lifting it in toward your chest.

D. Increase speed, making sure not to tap the bent leg's toe on the ground as you bring it toward your chest. Repeat.

Complete as many reps as you can for 40 seconds.

Rest for 20 seconds.