Many of us are stuck in a similar dilemma: we know how important exercise is to our health, fitness and overall wellbeing, but still struggle to find time for it as a consistent part of our daily routines. Whether it’s work, school, family or some other commitment that takes up the majority of your time (and leaves you with a lack of motivation to do much else by the end of the day), one of the simplest solutions for overcoming this obstacle is to take on short workouts that you can do at home without any equipment. Seriously, you can get a perfectly effective workout using only your bodyweight, and in under 30 minutes.
In fact, the following workout, designed by Chris Powell, personal trainer and transformation specialist on ABC’s “Extreme Weight Loss," takes just 27 minutes and it targets nearly every muscle in your body while also incorporating metabolic conditioning to increase your heart rate and challenge your cardiovascular system, too. Essentially, it's a sequence of exercises that Powell feels are some of the best options for anyone who's got limited time and no equipment. Additionally, because nutrition is as equally as important as exercise, as part of a complete workout package, Powell included his recommendations for pre- and post-workout meals.
Pre-workout Protein Shake (consume 30 minutes before exercising): 1 scoop chocolate whey protein powder, 1 banana, 1 tablespoon almond butter, 1 cup unsweetened almond milk, 1 cup ice — Blend all ingredients until smooth. Pour into a glass and enjoy!
Post-Workout Meal (eat immediately after working out): 4 egg whites with salsa and 1 cup oatmeal mixed with stevia.
Ready to get started? Good! Continue reading to learn Powell's outline for the workout (there are four sections: the warm-up, dynamic stretches, Tabata and metabolic conditioning), complete with instructions for sets and reps and photo demonstrations.
The first three exercises make up your warm-up. Perform each for the amount of time noted.
Jogging in Place: Perform for 30 seconds.
Jumping Jacks: Perform for 30 seconds.
High Knees: Perform for 30 seconds.
The next four exercises are dynamic stretches, which will also help to warm up your muscles. Perform each for the noted number of repetitions.
Swoops: 10 reps.
Twisters: Perform 10 reps.
Scorpions: Perform 10 reps.
Lunge Stretch: Perform 10 alternating reps.
The next three exercises make up the Tabata portion of the workout. Tabata is a form of high-intensity interval training. You’ll be performing each move for a total of four minutes, alternating between 20 seconds of work and 10 seconds of rest (this equals out to eight rounds of 20 seconds on/10 seconds off). Start with Tabata Squats (pictured here), after four minutes, move on to the next exercise.
Tabata Sit-Ups: Perform for a total of four minutes, alternating between 20 seconds of work and 10 seconds of rest (or eight rounds of 20 seconds on/10 seconds off).
Tabata Push-Ups: Perform for a total of four minutes, alternating between 20 seconds of work and 10 seconds of rest (or eight rounds of 20 seconds on/10 seconds off).
For the final four exercises you’ll apply AMRAP, or “As Many Rounds as Possible,” which means exactly what it sounds like: your goal is to complete as many rounds as possible of the following sequence of exercises in 10 minutes.
Sequence: 5 Burpees (pictured here), 10 Mountain Climbers, 15 Alternating Back Lunges, 20 High Knees.
Click through the remaining photos for visual demonstrations of each move.
10 Mountain Climbers
15 Alternating Back Lunges
20 High Knees