Short on time, space and money? No gym pass, no home gym, and no funds to buy fitness equipment. Over the next 9 weeks, I will give you a workout that requires no equipment, little space, and can be done anywhere in 20 minutes or less. These workouts are short and intense. According to science, short periods of intense exercise can be just as effective than longer workouts that you do with moderate effort.
When done correctly, high-intensity circuit training that you do using only your bodyweight challenges your cardiovascular fitness and gives you a great full-body workout.
What you should know before you get started:
- Time: This workout can be done in 20 minutes or less.
- Do each move perfectly every time. These short workouts are meant to be intense, but that doesn’t mean going as hard as you possibly can each time you work out.
- Warm up first. Perfom a few reps of the movements in the workout, making sure to slowly perform the full range of motion to prepare your body. You should also do some high knees or jumping jacks to get your heart rate up.
- Don't forget to cool down. Some small amount of stretching throughout the day will do the trick.
If you have health issues, like high blood pressure or injuries, you should talk to a doctor first about what moves you should avoid or modify.
Week 1 Workout
GOAL: Try to do this workout 5 times this week.
Start the clock, and immediately do 10 pushups in perfect form. When you’re done with the pushups, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, spider lunges (total, not per side). Do 10 of those with good form, and then jumping jacks until the minute is up. Then move on to the next move — 10 perfect reps of the jumping lunges (total, not per side), and then do jumping jacks until the end of the minute. And finish up with 10 perfect walkouts.
You do that whole thing five times in a row. It is OK to add a 45-second rest period between rounds - adjust as needed.
Make it easier: If you can’t do all the movements, start out with reps that are more manageable for you, for instance — like four or five pushups per round, instead of 10. And do regular lunges without jumps, if the jumping lunges are too hard.
Increase your results by adding some of our Total Life Changes fitness supplements to the mix. IASO Tea will detox your body and get you ready to face this challenge 5 days a week. Nutraburst will give you much need vitamin nutrients - keep your body awake, energized and alert. Techui will assist in muscle building and recovery. Resolution will keep the bad cravings at bay.
See detailed instructions for how to do each exercise move correctly here.
Are you ready to do this?
who am i?
Khyrunnessa Rabbani -Interested in health and fitness, lacking the bod and six pack to match. Perfectly imperfect! Love your body the way it is and focus on better choices that keep the inside working smoothly.