The Best Exercises for When You Have Limited Time and No Equipment

Chris Powell, personal trainer & transformation specialist on ABC’s “Extreme Weight Loss" shares his top equipment-free moves


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 your workout started? Good!

Below, Powell outlines 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. 

Warm Up: Jogging in Place

Chris Powell

The first three exercises make up your warm-up. Perform each for the amount of time noted.
Jogging in Place: Perform for 30 seconds.

Warm Up: Jumping Jacks​

Chris Powell

Jumping Jacks: 

Perform for 30 seconds.

Click here to see the rest of the workout.

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