Skip to content

I'm a Celebrity Trainer and These 8 At-Home Exercises Will Get You Fit Without a Gym

Shakira’s personal trainer designed 11 exercises to help get you fit. 
FACT CHECKED BY Christopher Roback

Just because you don't have a gym membership or designated home workout space, doesn't mean you can't get an effective workout completed. Anna Kaiser, global fitness leader and creator of the popular fitness brand, Anna Kaiser Studios, and personal trainer to stars like Kelly Ripa and Shakira, designed two interval workout circuits that will help shape you up fast. 


Power Up Workout


Her Power Up workout is an interval program consisting of two circuits of four exercises each, which should be completed in three rounds. This is a great HIIT circuit, as it helps to increase fat burn for the next 24-hours, is very quick and effective, elevates your post-exercise oxygen consumption (EPOC) and gives you the most bang for your buck," she says.  "For the first round, spend 30 seconds on each exercise focusing on form and setting up each exercise so you know how to execute it well," says Kaiser. Take a one-minute break. During the second round of 30 seconds, "push a little more, increasing speed and range of motion," she suggests. Then, take a 1 min break. For the third round, spend 15 seconds per exercise but "really go for it since you know the moves by this round," she says.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body


1st Circuit


Use both 8 pound and 3 pound weights. 

  1. Shoulder Press in right sagittal lunge (8lb weights)
  2. Jumping Jacks (3lb weights)
  3. Hammer Curls in left sagittal lunge (8lb weights)
  4. 8 Power Rows in chair pose w/burpee (8lb weights)


2nd Circuit


Use both 8 pound and 3 pound weights. 

  1. Right Lateral lunge to passe balance (8lb weights)
  2. Standing mountain climbers (3lb weights)
  3. Left Lateral lunge to passe 
  4. Plank mountain climbers

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked


How It Works


Anna explains that for both of these circuits,"your body converts the nutrients you consume in your diet to ATP, the fuel your body uses for exercise and is produced either with oxygen using the aerobic pathways or without oxygen, relying on the anaerobic pathways. More intense exercise places a greater demand on the anaerobic pathways during the workout. That will increase the need for oxygen after the workout thereby enhancing the EPOC effect (more calories burned)."

💪🔥Body Booster: These types of weight circuit workouts will burn more calories than traditional cardio due to the EPOC effect. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
Filed Under