You don’t need a gym membership to sculpt a great body. You don’t even need equipment. Tone your arms, legs, and abs and burn fat with this super simple 30-minute high energy bodyweight workout.
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It’s that time of year. We’re headed into the holiday season life is busier, schedules become fuller, demands become more urgent and to-do lists are longer. Exhausting isn’t it.
Related Content: 7 Ways To De-Stress During the Holidays [and Any Other Time of Year]
Whether it’s the holiday season or life in general, when we get busy, we start to get stressed, we skip workouts, we stop taking time out for ourselves simply because we’re trying to keep more balls in the air that we can possible handle.
Related Content: How Do You Know If You Need a Self-Care Plan?
YOU TAKE CARE FAMILY, LIFE AND THE HOLIDAYS. I’LL TAKE CARE OF PLANNING YOUR WORKOUT.
To make staying on track [and de-stressing] with fitness and being active doable and consistent when time is limited, focus on short, effective and little to no equipment needed workouts. And, I’m here to help.
Physical activity stimulates different chemicals in the brain that may leave you feeling more relaxed and happier.
Exercise is a great way to de-stress, boost your health and have fun.
This circuit workout can be completed in about 30 minutes including the warm-up before and cool down after. Warm up, perform the 3 exercises one after the other in each circuit, rest 30-seconds between each circuit and cool down. Done. Boom!
MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up
Squat (1) Stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings
Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis
High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves
Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Targets: rectus abdominis, lower back, chest, shoulders
Burpee (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs, cardiovascular system
Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise back to the start position, and repeat. Complete the prescribed number of repetitions, then switch legs and repeat. Targets: quads, glutes, hamstrings, calves
Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
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If you have a little extra time, add a quick ab workout:
Need a 30-minute cardio workout? Check out:
Click through below for more workouts you can knock out in 30 minutes or less? Try:
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m happy to help.
I’D LOVE TO CHAT.
Does your workout plan change during the holiday season? Do you have a go-to workout when time is limited?
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