If you’re anything like me, you’re usually pretty strapped for time. Between work life, home life, community happenings, social life, etc – sometimes fitting in a workout can feel like “one more thing”.
Here’s the thing – workouts don’t have to be super long and require a huge chunk of time out of your day to be effective. In fact, they don’t even require any equipment to yield amazing results and help you in your fitness progression.
Today’s workout is actually one of my favorites. I’ve got 6 of the best bodyweight exercises you can do at home with zero equipment required.
You should be able to knock this one out in 30 minutes or less, so it’s convenient to get in, get it done, and get on with your day.
Try it out and let me know what you think of it.
Warm up
First thing’s first – we need to get the blood flowing.
Take a few laps up and down the stairs; some high-knees marching in place and some arm circles are also good.
The Workout
We’re going to be doing alternating sets of jumping jacks and cardio/strength moves in a “countdown” format.
You’ll perform each exercise according to the numbers I have indicated below; we’re starting high and finishing low on this one.
It may look simple on the surface, but I promise you’re going to be feeling this one. Give it a try.
Grab your towel and water bottle and lets get started.
- 50 Jumping Jacks
- 50 Crunches
- 45 Jumping Jacks
- 45 Squats
- 40 Jumping Jacks
- 40 Jump Lunges
- 35 Jumping Jacks
- 35 Push Ups
- 30 Jumping Jacks
- 30 Burpees
- 25 Jumping Jacks
- 25 Crunches
- 20 Jumping Jacks
- 20 Squats
- 15 Jumping Jacks
- 15 Jump Lunges
- 10 Jumping Jacks
- 10 Push Ups
- 5 Jumping Jacks
- 5 Burpees
Jumping Jacks
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
Crunches
- Lay down on your back with knees bent and feet flat on the floor.
- Engage your core and lift shoulder blades off the floor while stretching your hands toward your knees.
- Lower back down and repeat.
Squats
- Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
- With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
- Lower until your thighs are parallel with the floor.
- Straighten and stand up.
Jump Lunges
- Step forward on one leg and drop your weight straight down toward the floor, keeping your knee just above the toe.
- Leap and alternate legs quickly in a jumping motion.
Push ups
- Come to the ground in push up position- place palms and toes on the floor, with arms straight.
- Keep back neutral and flat.
- Drop chest until it comes close to touching the ground.
- Raise back up into starting position.
Burpees
- Start in a standing position
- Quickly drop down and touch the floor with your hands just beside your feet.
- Jump your feet straight back behind you.
- (Optional – do a push up at this point)
- Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.
You have goals and so you have the power to make them a reality. Work hard, work consistently and I know great things will happen. Thanks so much for subscribing to Premier Boxing for Fitness and until next time...
Make it Happen,
Coach Eddie Akan
P.S. We all know that working out is only half the battle. You have to supplement your workouts with a healthy diet in order to see results. If this is something you struggle with the we have you covered. On Fridays we have our Foodie Friday newsletter that can give you an awesome assortment of recipes to try that are not only healthy for you but taste amazing so you won't feel like your missing out.
