Kelsey Wells’s 20-Minute Equipment-Free Full-Body Workout

As you wait for the gym equipment you ordered to get delivered, we’ve got you covered with an efficient total-body HIIT workout that will challenge your strength and endurance. NASM-certified trainer Kelsey Wells of SWEAT app is also the creator of the PWR programs, and this workout is inspired by the new 10-week PWR Zero Equipment program. We’re loving it because every workout takes under 30 minutes to complete.

“My new PWR Zero Equipment program allows you to evenly train your muscle groups without having to use weights through the blend of HIIT cardio and compound strength-based exercises,” Wells told POPSUGAR. No matter your fitness level, anyone can do these workouts because they can be modified or progressed to meet your needs. For example, if you’re a beginner, you can perform the exercises slower or do fewer reps, and if you’re more conditioned, you can perform more reps or do

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12 Best Equipment-Free Strength Exercises for Older Adults

Strength training isn’t just for bodybuilders and marathoners. It’s for anyone who wants to feel healthier, more energetic and, yes, younger. You don’t even need a gym or special exercise equipment to begin building muscle and increasing your strength.

“Body-weight exercises are a form of strength training and are the best exercises to start with to ensure proper form and safety,” says Annora Brennan, a Los Angeles-based gerontologist and fitness professional who specializes in fitness for older adults.

“Strength is the fountain of youth,” says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional.”

As we age, we

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