If you’ve got 15 minutes, you’ve got time to strength train! Plus, this no equipment circuit for cyclists makes it easy to have a go-to exercise routine no matter where you are. I recommend combining this no equipment circuit with a 20 or 30 minute ICOD HIIT class for an awesome calorie blaster in less time!

What to do: 30 seconds on, 10 seconds off. Rest 1 minute in between new circuit rounds. Do 3 rounds.

Reverse Lunge Knee Drive

Step back with your left foot into a lunge. Push through your right foot, driving your left knee forward in line with the hip and jump right foot off the ground. Switch sides after 15 seconds.

Squats with calf raise

Feet hip distance apart, lean back into heels and lower into a squat. Push through the legs to stand then lift heels off the ground into a calf raise.

Laying Bird Dogs

Lay on your stomach and extend arms out by ears. Lift right arm and left leg off the floor, keeping your spine neutral. Repeat with left arm and right leg.


In a plank position on toes and with hands slightly wider than shoulder distance apart, lower down in a controlled movement until elbows are in line with shoulders. Modify by performing pushups on your knees.

Bridge with L

Lay on your back with feet under your knees and arms to your side. Lift hips up into a bridge and extend left leg out, keeping knees in line with one another. Extend left leg out to the side, pull back in line, then place foot down and lower hips. Switch sides after 15 seconds.

Scissor Bicycles

Place hands behind your head, keeping your elbows wide. Scissor your legs vertically up and down while pulling your opposite shoulder in toward the extended leg.

Do you have any other favorite go-to no equipment exercises? Share below!

Happy Cycling,

Leave a Reply