When you don’t have time for the gym, or the money for expensive workout equipment, here are some exercises that you can do anywhere. These exercises will not require equipment. You can do them wherever you want to. There are two workouts listed below. One is for every day and the other is a more intense lower body workout. Both of these workouts will help you to get fitter, stronger, and leaner.
These next six exercises should be done as a circuit. You will perform as many reps as possible within 30 seconds, then rest for 30 seconds, then begin the next exercise. Once you have finished the last exercise, you will return to the first one. You will do three or four circuits, depending on your ability level.
Squat Jump
Your feet will be hip width apart. You will squat until your thighs are parallel with the floor. After this, you will jump as high as you can. Your knees should be bending at about a 45 degree angle when you land. You will pause in the squat position for about a second and then jump again.
Single Straight Leg Deadlift Reach. (Wow that’s a mouthful)
Your feet will be hip width apart and your arms will hang down on your sides. Your right leg will go out behind you. Keep your lower back at a natural position and bend forward while your left hand reaches towards the floor. Repeat this with your opposite leg and arm.
Side Lunge
Your feet should be about twice your shoulder width apart. You will keep your right leg straight, pushing your hips back and to your left. You will bend your left knee and you will lower yourself until your left thigh is parallel to the floor. Your feet will stay flat on the floor. Hold this position for two seconds and then go back to the first position. Do all reps on this side and then switch sides for another 30 seconds time-span.
Scissor Box Jump
You will need a box or a bench for this workout. Place your left foot on the object of your choice and keep your right foot on the floor. Jump up and switch positions in the air. Once you land, pause for a second and repeat the same thing again but with your right foot on the object.
Alternating Drop Lunge
Your feet will be apart with your hands on our hips. Your chest and eyes will need to remain up with your shoulders squared. Put your right leg behind your left and bend both of your knees. Your left thigh should be almost parallel with the floor. Returning to your starting position and switch sides.
Here is another workout designed for an extra body weight challenge. Each move will last for ten minutes. This workout is a killer.
Box Jump Squats
You will do 10 box jump squats every minute of your ten minute time period. Your rest time depends on how quickly you finish 10 reps. If you have some of your minute left, you may rest, if not, it is time to begin again.
Split Squat Jumps
You will be performing five sets of 10 per side, every minute of your 10 minute time period. If you are a beginner, or have never done this exercise before, you can do the jump free version of this exercise.
Box Squats
You will perform 30 box squats every minute of your ten minute time period. If you have any time left during your minute, you may rest, if not start again.
Box squats are one of the safest and effective ways to for a squat pattern when performed the right way.
Split Squats
If you decided to not jump in this exercise before, you can repeat this exercise or sub in something else. A good alternative is doing 20 calf raises per minute. If you choose to do split squats, try doing 15 reps on each side, every minute of your ten minute time period.
One Leg Box Squats
You will do ten minutes of alternating one leg box squats. You will need to focus on this exercise being slow so that you put in maximum effort. You may want to call out of work the day after this exercise set, because you may not walk.
These are both killer workouts and will help you to stay in shape. Since we all do not have time to spend hours in the gym weekly to get our perfect bodies, this is a great alternative to help you stay fit. If you are a beginner, feel free to adjust these exercises so that you can perform them at your best. After about two weeks, begin upping these exercises so that you can match what is listed above.
If you are a regular gym-goer, you will be able to do both of these workouts at home without problem. In fact, you may already do a version of them when you go to the gym. These are good examples of what you can do at home if you do not have the time to make it to the gym. Both of these workouts should only take you 30 minutes, at the most.
Be sure to consult your primary care physician before you begin any new exercise or workout routines. Failure to do this can result in unwanted injuries or worsened health issues. Some health issues cannot be treated, and are only worsened, by intense exercise routines like these. Make sure to talk to your doctor to see if you can perform these tasks, or if you should be doing moderate to light exercise instead.
