These no-excuses bodyweight exercises will help you squeeze in a workout anywhere.
Sometimes—for whatever reason—you just can’t make it to the gym. But that doesn’t mean you can’t get in a sweat session. Here is a workout that you can perform in the comfort of your home, or hotel room—no membership or equipment required.
This workout alternates periods of high intensity with periods of active recovery at a lower intensity to help burn fat. The method, known as HIIT training or high intensity interval training, has been proven to help you reach new levels of fitness in a shorter amount of time.
This isn’t the type of workout that will result in huge muscle gains, but it will get your heart racing, make you physically stronger and accelerate your metabolism.
The workout is comprised of 10 cardiovascular and body weight movements. Perform the movements in order and proceed from exercise to exercise without resting. Depending upon your level of physical fitness, perform 2-3 rounds of the 10 exercises:
1. 20 High Knees
2. 20 Pushups
3. 20 Jumping Jacks
4. 20-second wall sit superset 20 squats
5. 20 Burpees
6. 20 Crunches
7. 20 Superman
8. 20 Donkey Kicks
9. 20 High Knees
High Knees – This movement is designed to elevate your heart rate. With high knees you are essentially running in place, so pump your arms and concentrate on bringing your knees up to waist height in a smooth rhythm. Each time a foot touches down, that’s a rep. If you are unable to perform this exercise, substitute mountain climbers. Tip: Land on your toes and explode upwards.
Pushups – The pushup is a classic movement that we all learn at a young age. The pushup targets the pectoral muscles, but also stimulates the triceps, deltoids and core. If you are advanced, perform the pushup with your feet on an elevated surface like a chair to target the upper chest. If you find the pushup challenging, place your knees on the ground. Tip: Keep your head in a neutral position, forming a straight line with your back and hips.
Jumping Jacks – This is another childhood exercise that is intended to elevate your heart rate. To perform this movement, start with your hands at your sides and your feet together. In one fluid motion, explode up, crossing your hands above your head as your feet kick outward, then return to the starting position.
Wall Sit Superset Squats – To perform the wall sit, lean against a wall, squat down until your thighs are parallel with the floor. Hold that position for 20 seconds. On the count of 20, stand with your feet shoulder width apart and perform 20 bodyweight squats. Tip: When performing the wall sit and the squats, you want to place the pressure in your heels, not your toes.
Burpees – To perform this movement, stand straight with your feet shoulder width apart, drop down, placing your hands on the ground. Next, kick your feet back into a plank position and perform a pushup. Quickly bring both feet to the starting position, near your hands, and then stand up. You have just completed one rep.
Crunches – The crunch is a pretty straightforward movement. Lay on your back with your feet in the air. Place your hands behind your head. In one fluid motion use your abdominals to lift your upper body off of the ground and return to the starting position. Tip: Do not pull your head with your hands as this places stress on the neck.
Superman – Lay face down on the ground with your arms and legs extended. Turn your thumbs up towards the ceiling. In one movement, lift your upper torso and legs from the ground. Hold this position for one second then return to the starting position. That’s one rep. Tip: If you are advanced, hold the up position for 2-3 seconds.
Donkey Kicks – To perform this movement, get on your hands and knees. To perform one rep, raise your knee off the ground, bringing it in-line with your waist. Your leg should be kept at a 90-degree angle during the entire movement. Return to the starting position and repeat. Complete 20 reps with each leg. Tip: While performing this exercise, squeeze your glutes.