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We've got your back—and abs, arms, glutes and legs. Created, used and loved by Nike Master Trainers themselves, these premier at-home workouts only require enough space for your body and minimal to no equipment, but deliver all the good stuff you're craving. From strength-building circuits and calorie-torching HIIT, to energising 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 ## 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 02 ## 10-Min HIIT: Legs and Core  Blast your lower body, core and cardio with this highly efficient fast-paced HIIT workout. You can use this workout when you're tight on time or when you want to tack an extra burn onto your regular session. Time: 10 minutes Level: Beginner Best for: Endurance Equipment: None Format: Time-Based [Open In App](https://smart.link/e5er1hr5bd3s3) Workout 03 ## 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 04 ## 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 standalone session or pair it with a core or cardio workout for a total-body effect. Time: 20 minutes Level: Intermediate Best for: Strength Equipment: Dumbbells Format: Time-Based [Open In App](https://smart.link/ccylieudt3ns4) Workout 05 ## 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)  ### Join Nike Training Club Get access to our world-class experts and trainers to help you stay active and healthy. [Download](https://www.nike.com/au/ntc-app) ### Join Nike Training Club Get access to our world-class experts and trainers to help you stay active and healthy. [Download](https://smart.link/5deaab27fce3c) Originally published: 7 July 2020 ## Related Stories -  [](https://www.nike.com/au/a/perfect-deadbug-form) # Coaching # Good Form: The Perfect Deadbug -  [](https://www.nike.com/au/a/how-can-i-get-faster) # Coaching # Push Your Pace Without Pushing Yourself -  [](https://www.nike.com/au/a/watermelon-recovery-smoothie) # Coaching # Watermelon Recovery Smoothie -  [](https://www.nike.com/au/a/mango-smoothie-recipe) # Coaching # Mango Smoothie -  [](https://www.nike.com/au/a/your-environment-affects-what-you-eat) # Coaching # How Environment Affects Your Diet Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) Help [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) ## Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) [Help](https://www.nike.com/au/help) [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) ## Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) ## Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) Australia - © 2026 Nike, Inc. 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