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January 17, 2018

 

While in an ideal world we all have time to go to a fitness class or the gym everyday, sometimes thats just not going to happen. For those days where you only have fiteen or twenty minutes to get a workout in, we've created a short and simple exercise circuit that can be done anywhere, without equipment. 

Repeat this workout a few times per week and it will help your maintain your fitness level-- no equipment needed and no excuses. This will serve as a cardio and strength training workout, with emphasis on the cardio! 

A Quick and Easy Workout You Can Do Anywhere

This is a circuit, so do each of these exercises back-to-back. Complete 3-5 sets resting only 60 seconds between sets. As your endurance and strength increase, you can shorten your rest time to maximize the effectiveness of the workout.

Push Up with Knees to Chest

Do as many reps as possible in 60 seconds, while maintaining good form.

Do a normal push up then bring your right knee towards your chest when your arms are fully extended. Repeat with the left knee. If this is too hard, you can modify the movement by doing your pushups against a hip level cabinet or table, or even leaning against a wall. 

Squats

Do as many reps as possible in 60 seconds, while maintaining good form.

These are normal body weight squats. Don't forget to keep your chest up, hips down and knees in line with your toes. For a more challenging version, do jump squats. Don't forget to perform the jump in a smooth motion, landing with bent knees. 

Tricep Dip

Do as many reps as possible in 60 seconds, while maintaining good form.

Using a chair or table, position your hands behind your back, shoulder-width apart. Keeping your weight on your arms, lower your body down until your elbows are at a 90 degree angle. Lift your body back up, then repeat. For a more challenging version, put your feel on the seat of another chair, and perform the same movement. 

Lunges

Do as many reps as possible in 60 seconds, while maintaining good form.

These are your standard lunges, switching between both legs. To really up the cardio element, do jumping lunges where you jump between alternating legs. 

 

There you have it-- a simple and easy bodyweight workout that will get your heart pumping. What are your favourite bodyweight exercises? Let us know in the comments!

Looking for interesting new ways to workout? Check out our article on awesome new workout trends here.


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