Get your heart rate up and train your whole body with this 20 Min Medicine Ball FULL BODY HIIT workout. Using a single medicine ball, we’ll combine strength and cardio to work legs, glutes, core, arms and shoulders in a fast paced, efficient session.

I’m using a 4 kg medicine ball in this workout, but you should always choose a weight that matches your level. Go lighter if you’re new to medicine ball training, and heavier only if you can keep good control and speed throughout the workout.

This full body HIIT workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or light mobility work after you finish

This workout is great if you:
- Want a short, intense full body HIIT workout at home
- Like dynamic training with minimal equipment
- Want to burn calories while building functional strength
- Need a quick but effective workout when time is limited

20 Min Medicine Ball FULL BODY HIIT

Build strong, sculpted legs with this 30 Min Standing LEGS and GLUTES Workout with Kettlebell. This session focuses on powerful lower body strength using standing movements that target your glutes, quads and hamstrings without any floor work.

I’m using two 10 kg kettlebells (22 lbs each) in this workout. You can use one or two kettlebells depending on your level. Choose a weight that challenges you while allowing you to maintain proper form throughout the session.

This standing kettlebell legs and glutes workout does not include a warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching for your lower body after you finish

This workout is perfect if you:
- Want a 30 minute kettlebell leg workout at home
- Are looking to grow and strengthen your glutes
- Prefer standing lower body exercises
- Want a low impact but intense strength session

Kettlebell

30 Min Standing LEGS and GLUTES Workout with Kettlebell

Build serious strength without jumping or weights in this 25 Min FULL BODY Isometric Workout. This no equipment, low impact strength session uses controlled isometric holds to challenge your muscles, improve stability and increase time under tension.

Isometric training means holding positions under tension instead of performing fast repetitions. This helps you:
- Build full body strength using only bodyweight
- Improve muscle endurance and control
- Strengthen joints with low impact movements
- Increase core stability and overall balance
- Train safely at home with no equipment

This 25 minute full body isometric workout targets legs, glutes, core, chest, shoulders and arms through static holds and slow, controlled transitions. It is perfect if you:
- Want a low impact full body workout
- Prefer no jumping and no equipment training
- Need a joint friendly strength session
- Are looking to improve muscular endurance

This can be Done with No Equipment

Yoga Mat

25 Min FULL BODY Isometric Workout | No Equipment, Low Impact Strength

Fire up your core in just 10 minutes with this Quick ABS Workout – Advanced. This session is designed to challenge your abs from every angle using bodyweight only. No equipment, just focused core work.

This advanced ab workout targets your upper abs, lower abs and obliques while also demanding strong core control and endurance. It’s short, but it’s meant to burn.

This workout does not include a warm up or cool down, so for best results:
- Do a short core and full body warm up before starting
- Add stretching or mobility work for your core after you finish

This workout is best if you:
- Are already comfortable with core training
- Want a quick but intense ab finisher
- Have no equipment and limited time
- Like challenging, no nonsense workouts

10 Min Quick ABS Workout - Advanced

Strengthen your core in just 10 minutes with this Quick ABS Workout for Beginners. This short, simple routine focuses on basic ab exercises that are easy to follow and perfect if you are new to core training or getting back into exercise.

No equipment is needed and everything can be done in a small space at home. The movements are beginner friendly, controlled and effective, making this a great option for a quick core session or as an add on to another workout.

This 10 minute abs workout does not include a warm up or cool down, so for best results:
- Do 2 to 3 minutes of gentle movement before you start
- Add light stretching after you finish

This workout is ideal if you:
- Are a beginner looking for an easy abs workout at home
- Want a short core routine that fits into a busy day
- Prefer simple exercises with no equipment
- Want to build core strength gradually and safely

10Min Quick ABS Workout for Beginners

Start your fitness journey the right way with this 20 Min Quick FULL BODY workout for Beginners. This low impact, no equipment workout is designed to help you get in shape at home safely and confidently, even if you are completely new to exercise.

This is a no talking workout with clear on screen guidance, so you can move at your own pace and stay focused. The session includes a gentle warm up at the start and a cool down at the end, making it perfect for beginners who want a complete, well structured workout.

This workout is especially great if you:
- Are a fitness beginner or starting again after a long break
- Want a low impact full body workout with no jumping
- Prefer no equipment home workouts
- Need a short, effective routine that fits into a busy day
- Want to build strength, mobility and confidence step by step

You can do this 20 minute beginner full body workout at home in a small space and repeat it several times a week to build consistency and see progress over time.

20 Min Quick FULL BODY workout for Beginners  | Low Impact | No Equipment

Improve your posture in just 10 minutes with this Better Posture Workout using resistance bands. This quiet, no talking routine focuses on opening tight chest muscles and strengthening your upper back and shoulders to help you stand taller and feel better.

You’ll follow on screen cues only, so you can fully focus and move at your own pace without any distractions. All you need is a resistance band and a small space.

This routine is great if you:
- Sit a lot at a desk or on your phone
- Feel tight in your neck, shoulders or upper back
- Want a quick daily posture fix with resistance bands
- Prefer a calm, no talking follow along workout

Grab your band, press play and give your posture a reset.

Resistance Bands

10 Min QUICK Workout for Better Posture - No talking - Resistance Band

Build a stronger, tighter midsection in just 30 minutes with this 30 Min ABS and CORE with Kettlebell workout. Using a single kettlebell, we’ll target your entire core: upper abs, lower abs, obliques and deep stabilizing muscles that support your spine and posture.

I’m using an 8 kg kettlebell in this workout, but you should choose the weight that matches your level. Go lighter if you are a beginner or coming back after a break, and go heavier only if you can keep your form solid the whole time.

This abs and core kettlebell workout does not include a separate warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or mobility work after you finish

This session is great if you:
- Want a 30 minute kettlebell abs and core workout at home
- Need functional core training to support your lifts and daily movement
- Prefer focused, low impact strength work over endless crunches
- Want to combine strength, stability and a bit of cardio

30 Min ABS and CORE with Kettlebell

Build strength, improve mobility and move better with this 30 Min Strength and Mobility Functional Workout. This no equipment, no talking session combines controlled strength work with functional mobility exercises to help you feel stronger, more flexible and more connected in your movements.

This is a no talking workout, guided only by on screen cues, so you can stay focused and train at your own rhythm without distractions. The workout includes a complete warm up to prepare your body and a relaxing cool down to finish.

This functional strength and mobility workout is perfect if you:
- Want a full body workout with no equipment at home
- Prefer calm, no talking follow along workouts
- Need to improve mobility, balance and joint control
- Want strength training that supports daily movement and posture

All you need is a bit of floor space and comfortable clothing. 
Press play and move with intention.

30 Min Strength and Mobility Functional Workout  - No Equipment - No talking

Train everything in one go with this 30 Min FULL BODY Kettlebell Workout at home. Using just a single kettlebell, we’ll target legs, glutes, core, arms, shoulders and back in one efficient strength session that also gets your heart rate up.

I’m using an 8 kg kettlebell in this workout, but you should choose the weight that fits your level. Go lighter if you are a beginner or coming back after a break, and go heavier if you are more advanced and can maintain good form.

This full body kettlebell workout does not include a separate warm up or cool down, so for best results:
- Do a 3 to 5 minute warm up before pressing play
- Add stretching or mobility work after you finish

This workout is perfect if you:
- Want a 30 minute full body kettlebell workout at home
- Prefer low impact strength training with minimal equipment
- Need a quick, efficient routine that works your whole body
- Are looking to build strength, burn calories and improve cardio fitness

30 Min FULL BODY Kettlebell Workout 

30 minutes to stronger arms, shoulders and back. This 30 Min Upper Body Workout with Kettlebell targets your arms, shoulders, chest, back and core using simple, effective kettlebell moves you can do at home.

We start with a gentle warm up to prepare your joints and muscles, move into a strength focused upper body block, then finish with a relaxing cooldown and stretch so you leave the workout feeling strong and refreshed, not wrecked.

In this 30 minute kettlebell upper body workout you will:
- Build strength in your shoulders, arms, chest and back
- Challenge your core with standing and hinge-based kettlebell moves
- Improve posture and upper body stability
- Get an efficient, low impact strength session in just half an hour

I’m using an 8 kg kettlebell in this workout.
👉 Choose a weight that matches your level:
- Lighter kettlebell if you’re a beginner or returning after a break
- Heavier kettlebell if you’re more advanced and want a bigger challenge

30 Min UPPER BODY Workout with Kettlebell

Finish your week strong with this 30 min standing full body workout with dumbbells. This session trains your lower body, upper body and core using only standing movements, so you can get a complete strength workout at home without any floor exercises.

In this 30 minute standing full body workout with dumbbells you will:
- Start with a simple standing warm up to wake up the whole body
- Alternate between lower body, upper body and core focused exercises
- Use compound standing movements to build strength and raise your heart rate
- End with a calming full body cool down and stretches

This standing full body dumbbell workout is great if you:
- Want an efficient at home full body routine in 30 minutes
- Prefer low impact, joint friendly training
- Have limited space but still want a complete strength session
- Are using it as the last workout in the 1 week standing dumbbell workout program

(I'm using a pair of 4kg for the upper body exercises and another pair of 7.5kg for the rest)

Andreea Petcu's Trainings