Stay Fit Indoors with the Flip a Coin Workout

Stay Fit Indoors with the Flip a Coin Workout

Stay Fit Indoors with the Flip a Coin Workout

Bored of your current workout routine? Try switching it up with this Flip a Coin Workout! This at-home workout is perfect for people of all ages and all fitness levels who want to make the most of their workout in the least amount of time.

The Flip a Coin Workout we’ve created is a combination of high-intensity cardio and core exercises, designed to improve balance and strength. This workout can also supplement a more traditional strength-training program. All you need is a coin and a little bit of space to perform these bodyweight exercises. If you have a resistance band or stability disc at home, try incorporating these pieces during the workout to further challenger yourself.

Turn your home workout into a game and follow the instructions provided below!


Flip a coin each round to determine your exercises. Perform the assigned exercise for the number of reps or time allotted and then move on to the next round. For this workout, you are going to do 10 rounds, 2-3 times each for a fun, full-body workout!

For example, flip a coin in round one. If it’s heads, do 10 push-ups, if it’s tails, do 15 mountain climbers. Flip the coin again in round two and do either leg lifts or lunges. Complete all 10 rounds 2-3 times through. For a greater challenge during exercises, try using some of the recommended equipment below.

Flip a Coin Exercises



heads coin


tails coin

Round 1

Heads: 10 Pushups with Stability Disc

Step 1: Place both hands on the stability disc and perform a push-up

Step 2: Keep your neck, back and hips straight

You can also complete this exercise without the stability disc

Tails: 15 Tricep Dips

Step 1: Position your hands shoulder-width apart on a secured bench or stable chair

Step 2: Slide your trunk off the front of the bench with your legs extended out in front of you

Step 3: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints

Step 4: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle

Step 5: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position

Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise

Round 2

Heads: 20 Leg Lifts with Loop Band

Step 1: Begin in a quadruped position on elbows and knees

Step 2: Place one end of the loop band under the bottom leg and the other end around your knee

Step 3: Lift your top leg toward the ceiling against the band and keep your back straight

Step 4: Hold and slowly return

You can also complete this exercise without a loop band

Tails: 15 Lunges with Stability Disc

Step 1: Place the stability disc in front of you

Step 2: Lunge forward onto the disc, bending your knees while keeping your back upright

Step 3: Return to a standing position and repeat on opposite leg

You can also complete this exercise without a stability disc

Round 3

Heads: 25 Glute Bridges with Mini Ball

Step 1: Lay on your back with knees bent

Step 2: Place the mini ball between your knees

Step 3: Lift your buttocks off the ground until your shoulders, hips and knees are in a straight line

Step 4: Hold and slowly return

You can also complete this exercise without the mini ball, just make sure your feet are hip distance apart.

Tails: 20 Oblique Twists with Mini Ball

Step 1: Lay on your back with the mini ball under the small of your back

Step 2: Place your hands behind your head or on your chest

Step 3: Slowly lean backward over the ball while you twist your trunk, contracting your abdominals

Step 4: Return to an upright position and repeat on the opposite side

You can also complete this exercise without the mini ball

Round 4

Heads: 35 Crunches with Stability Disc

Step 1: Lay on your back with the stability disc under your hips, with your knees bent

Step 2: Place your hands behind your head or on your chest. Slowly curl upward, contracting your abdominals and lifting your back off the floor

Step 3: Slowly return and repeat

You can also complete this exercise without a stability disc

Tails: 25 Sit-Ups

Step 1: Lie down on your back

Step 2: Bend your legs and place feet firmly on the ground to stabilize your lower body

Step 3: Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck

Step 4: Curl your upper body all the way up toward your knees

Step 5: Slowly return and repeat

Round 5

Heads: 1-Minute Wall Sit with Mini Ball

Step 1: Lean back against the wall with your torso and your feet shoulder-width apart

Step 2: Then press back and slide down the wall until your thighs are parallel with the ground. Your knees should be above your ankles and bent at right-angles.

Step 3: Once you’re in a squat position, place the mini ball between your knees

Step 4: Keep your head, shoulders and upper back against the wall and hold the position for 1 minute

Tails: 1-Minute Plank

Step 1: Plant your hands directly under your shoulders (slightly wider than shoulder width) like you’re about to do a push-up

Step 2: Ground your toes into the floor and squeeze your glutes to stabilize your body

Step 3: Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back

Step 4: Hold the position for 1 minute

Round 6

Heads: 30-Second Burpees

Step 1: Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart

Step 2: Lower your hands to the floor in front of you, just inside your feet

Step 3: With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position

Step 4: Keeping your body straight from head to heels, complete one pushup

Step 5: Jump your feet back to their starting position and stand, reaching your arms over your head

Step 6: Jump quickly into the air so you land back where you started

Step 7: As soon as you land with your knees bent, get into a squat position and repeat

Tails: 30-Second Mountain Climbers

Step 1: Start in a plank position, making sure to distribute your weight evenly between your hands and your toes

Step 2: Your hands should be shoulder-width apart, back flat, abs engaged, and head neutralized

Step 3: Pull your right knee into your chest as far as you can

Step 4: Then switch, pulling that knee out and bringing the other knee in

Step 5: Keeping your hips down, run your knees in and out as far and as fast as you can

Round 7

Heads: 25 Calf Raises with Stability Disc

Step 1: Stand on the balance disc

Step 2: Extend your toes by bending the ankles, raising your feet until only your toes are touching the balance disc

Step 3: Lower yourself back to the starting position and repeat

You can also complete this exercise simply using the stairs in your house

Tails: 15 Donkey Kicks with Loop Band

Step 1: Loop a band around the bottom of your left foot and right ankle.

Step 2: Start in an all-fours position with your knees under your hips, wrists under your shoulders, and your core engaged

Step 3: Keeping your knee bent and left foot flexed, kick your left leg up toward the ceiling

Step 4: Hold for 3-5 seconds at the top, and bring the left leg back down to starting position

You can also complete this exercise without a loop band

Round 8

Heads: 30- Second Scissor Jacks

Step 1: Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down

Step 2: Jump, and cross your right arm over your left and your right foot over your left

Step 3: Jump back to the starting position, then cross with the opposite arm and foot

Tails: 30-Second Skater Lunges

Step 1: Start with your legs slightly wider than shoulder distance apart and arms at the sides

Step 2: Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle

Step 3: Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Make sure to alternate arms as you switch sides

Round 9

Heads: 12 Curtsy Taps with Resistance Band

Step 1: Place your right leg behind your left and bend your knees, executing a deep curtsy lunge

Step 2: Straighten your legs and tap your right toe out the side, creating as much resistance with the band as possible

Step 3: Bring your right leg back to the original curtsy lunge position and repeat

You can also complete this exercise without a resistance band

Tails: 15 Reverse Lunges with Resistance Band

Step 1: Grab a CLX resistance band and loop it around your right foot, behind your shoulders, and around in front of your neck

Step 2: Use your hands to hold the band comfortably away from your neck

Step 3: Stand tall with your feet hip-width apart and your hands together in front of your chest, elbows bent and out by your shoulders

Step 4: Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground

Step 5: Push yourself back to the starting position

You can also complete this exercise without a resistance band

Round 10

Heads: 30 Heel Touches

Step 1: Lay down with your back on the ground and your knees bent and pointed towards the ceiling

Step 2: With your arms on your side raise your shoulders slightly off the ground

Step 3: Using your abs, rotate your right hand down to your right foot and then back up

Step 4: Repeat with your left hand. Alternate back and forth for the assigned amount of repetitions

Tails: 15 Reverse Crunches

Step 1: Lie on the ground, feet flat on the floor, hands underneath the head and elbows wide

Step 2: Press your lower back into the floor and pull in the belly button to lift your feet off the floor. Bend your knees at a 90-degree angle, keeping them together

Step 3: Using the core, draw your knees toward your chest so that the tailbone raises off the ground. Simultaneously perform a traditional crunch, lifting shoulder blades off the floor

Step 4: Slowly lower your shoulders, hips, and legs to return to the starting position. Stop when your feet are just above the floor

Just like that, you've planned and implemented your own workout routine using nothing but a coin!

Jessica. (2019). Flip a Coin Workout Challenge. Your Healthy Year. Retrieved from

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.