Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.
That’s when bodyweight workouts get the job done. When done right, these should be quick, effective, and leave you feeling like you pushed yourself…all without ever leaving your home.
Here’s one of my favorite bodyweight circuits. It’s perfect for any situation where you literally have no equipment available, but still want an effective workout. The rest periods make it preferable for a fat loss routine or just to get your heart rate elevated and feel like you pushed your body and became a little bit better. Set your timer for 30 minutes or less because that’s all you’ll need.
How to perform this workout
This can serve as two separate programs or one total body workout. Perform all sets in order. That is, do one set of an exercise, rest the prescribed amount of time, and then repeat. Once all sets are complete, then move on to the next exercise.
Lower Body Workout
1) Skater Squat or bodyweight squat – 3 x 15-20 reps (60 seconds rest)
2) 1-Leg Hip Thrust – 3 x 12 reps (30 seconds rest)
3) Alternating lunges – 3 x 45-60 seconds (30 seconds rest)
4) Side Plank – 3 x 30 second hold per side (45 seconds rest)
Upper Body Workout
1)Inchworms 3 x 10-12 (60 seconds rest)
2) Feet Elevated Pushup -3 x 10-20 reps x (60 seconds rest)
3) Close Grip Pushup 3 x AMAP (as many reps as possible) x (60 seconds rest)
3) Burpees: 3 x 10 reps (60 seconds rest)
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Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.