30-MINUTE TOTAL BODY WORKOUT: NO EQUIPMENT CIRCUIT


Gym-optional, no-equipment-necessary workouts for all fitness levels. You can do this.

It’s Thursday and we have deadlines to meet by Friday or even kids to pick up, clean and then make dinner. “I don’t have time for a workout today!”

Yes you do, lets make it quick.

It’s all about the supersets, high intensity, and rest periods today. These few exercises are great for when you need a quick but amazing workout. Try these heart pounding, fat burning and do it anywhere exercises- 30 minutes or less!

HOW IT’S DONE

Warm up first: Repeat twice, no rest

               30 Jumping Jacks

               20 Mountain Climbers

– Set a timer for 8 minutes on your phone, watch, or even look at the clock.

– Completing as many sets as you can of one circuit without rest until the timer goes off.

– After the timer goes off you may rest for 45 seconds before starting next circuit

– After finishing 8 minute timed circuit complete circuit 2

Timer set? Here we go!



Circuit 1                                                           Circuit 2

20 High knees                                                  12 Tuck jumps

12 Forward Lunges with double pulse            20 Mountain Climbers

20 High knees                                                  12 Jump Squats

10 Push ups                                                     12 Commandos

1 Minute plank hip taps                                   1 Minute plank forward reach

Modifications:

  • – Push up: Complete push up on knees if needed
  • – Plank hip taps: Hold 45 second – 1 minute plank if needed
  • – Tuck jump: Complete jumping jacks if needed
  • – Jump squats: Complete body weight squat if needed
  • – Plank w/ forward reach: Hold 45 second – 1 minute plank if needed

For some exercises that are not very popular here are some examples:

High Knees

Image result for High Knees

Tuck Jumps

Image result for Tuck Jumps

Commandos

Image result for commandos exercise

Leave a Reply

Your email address will not be published. Required fields are marked *