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Last updated: May 13, 2022 5 min read  Stuck indoors and need a sweat? We’ve got your back—and abs, arms, glutes, and legs. Created, used, and loved by [Nike Trainers](https://www.nike.com/help/a/nike-trainers) themselves, these premier at-home workouts require just your body’s amount of space and minimal or no equipment, but deliver all the good stuff you’re craving. From strength-building circuits and calorie-torching HIIT to energizing activations and relaxing flows, with progressions and modifications to suit any fitness level, the only hurdle in your way now is choosing which one to start first... Workout 01 ## Rise & Flow Yoga Jumpstart your morning with this short, but powerful, flow that will make home feel like a yoga studio. This hip and heart-opening sequence will build heat in your body to leave you feeling energized in no time. Time: 15 Minutes Level: Beginner Best for: Mobility Equipment: Mat/None Format: Class Workout 02 ## Quick Core & Glutes Your core and glute muscles are the building blocks of a good, strong foundation. Put them to the test with this fiery 21-minute, at-home, bodyweight exercise challenge. Use it as a stand-alone workout, or tack it onto a quick HIIT cardio workout for a double burn. Time: 21 Minutes Level: Beginner to Intermediate Best for: Strength Equipment: None Format: Class Workout 03 ## Lower Body HIIT & Hips  Strengthen your quads, hamstrings, glutes, and hips with this bodyweight exercise burner. You'll work through a mix of high-intensity intervals and sizzling stability exercises. Focus on control to maximize your results. Time: 31 Minutes Level: Intermediate Best for: Endurance Equipment: None Format: Class [Open In App](https://smart.link/0tqslruixqh55) Workout 04 ## Energetic & Fiery Yoga  This 41-minute power yoga session is designed to strengthen your body and mind. Flow through twists and standing series single-leg balances to fire up your inner warrior. Focus on connecting your breath to your movement to expand your practice. Time: 41 Minutes Level: Intermediate Best for: Mobility Equipment: Mat/None Format: Class [Open In App](https://smart.link/qqfx92yc00c48) Workout 05 ## Upper Body Strength Breakthrough 1  Build a rock-solid foundation in your arms, shoulders, back, and core with this 43-minute strength workout. If it's been a while since you picked up a pair of dumbbells, there are easy-to-follow modifications. If you're looking for an extra challenge, push yourself with more advanced progressions. Time: 43 Minutes Level: Intermediate Best for: Strength Equipment: Dumbbells Format: Class [Open In App](https://smart.link/qe14m78bqfach) Workout 06 ## Quick Core Crush  Hit your lower abs, upper abs, and obliques with this spicy 10-minute combination of the core exercises—like crunches, twists, and planks—you love (or love to hate). Time: 10 minutes Level: Beginner Best for: Strength Equipment: Mat/None Format: Time-Based [Open In App](https://smart.link/9sm3hrq7r594h) Workout 07 ## 10-Min HIIT: Legs & Core  Blast your lower body, core, and cardio with this highly-efficient fast-paced HIT workout. You can use this workout when you're tight on time or when you want to tack on an extra burn to your regular session. Time: 10 minutes Level: Beginner Best for: Endurance Equipment: None Format: Time-Based [Open In App](https://smart.link/e5er1hr5bd3s3) Workout 08 ## Essential Restorative Yoga  Whether you're looking to soothe sore muscles or a restless mind, this restorative flow is the perfect way to slow down the pace. Keep your mind focused on your breath for the ultimate relief from tension. Time: 20 minutes Level: Beginner Best for: Mobility Equipment: None Format: Time-Based [Open In App](https://smart.link/igjnpjy6y5n97) Workout 09 ## Tank Top Arms  Smoke your shoulders and blast your biceps and triceps with this simple and effective 20-minute upper-body workout. Use it as a stand-alone session or pair it with a core or cardio workout for a total-body effect. Time: 20 minutes Level: Intermediate Best for: Strength Equipment: Dumbbels Format: Time-Based [Open In App](https://smart.link/ccylieudt3ns4) Workout 10 ## Head to Toe Meltdown  If you're looking for a fiery total-body burn, you've found it. You'll work your body head-to-toe and hammer your heart rate in this high-intensity 45-minute session you can do right in your living room. All bodyweight exercises, so no equipment, no problem. Time: 45 minutes Level: Intermediate Best for: Endurance Equipment: None Format: Time-Based [Open In App](https://smart.link/z4fhgksimeu4o)  ### NTC Premium Is Free Access our world-class experts and trainers for free so we can all stay active and healthy. [Download](https://www.nike.com/ntc-app) ### NTC Premium Is Free Access our world-class experts and trainers for free so we can all stay active and healthy. 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