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The No Excuses 20 Minute Bodyweight Home Workout

Once again Happy 2013 to everyone reading this – those of you living in the UK will know that SNOW has been upon us these last couple of weeks…

January, the month when everyone decides that they’ve eaten too much over Christmas and cunningly sets a new year’s resolution to ‘go to the gym!’ Such a paradox, everyone knows that trekking to the gym in this weather is horrible, as well as potentially dangerous, but oh you want to get fit and want to tone up and want to gain muscle and want to be fit… Yet by February the gyms are empty again, except now the fatcats are busy counting their money from 6 or 12 month memberships.

If you can’t / won’t get out to the gym, or even out of the house, here’s a solution for you. Try this 20 minute home workout. It’ll get your heart rate going crazy, start to build strength, increase your fitness levels and of course burn some calories; what’s better is that you have NO EXCUSES. Also, the 20 minute includes a warm up and also some light stretching afterwards, so it’s not a case of cutting it short and not getting the maximum benefit! You have to be strict with yourself! Work this into your current training schedule and it’ll ramp up your performance without requiring a huge chunk of your day!

Prisoner Squat - hands up behind your head, stay tall with your chest up and out

Prisoner Squat – hands up behind your head, stay tall with your chest up and out

Welcome to part 1 of the No Excuses home workout: To complete this workout you just need a room, and a timer. As long as there’s space for you to jump up and down and lie prone to do a pushup, you’re in business! If you have any sort of heavy equipment, be it heavy bag (boxing punch bag), kettlebell, dumbbells, medicine ball, sandbags or powerbag, wait for part 2, where we will increase the resistance – in part 1, you can simply use bodyweight exercises to ensure you still get a great workout!

Do each exercise for 3 sets, resting only 30 seconds between sets. When you’ve done all 3 sets of an exercise, rest for a minute and move onto the next exercise! If a rep range is listed, aim for the top of the rep range!!! Also keep a bottle of water nearby so you stay hydrated but try and stick to the rest periods!

No Excuses: Part 1: 20 Minute Beginner workout – no equipment

2 minute warm up -
Star Jumps (jumping jacks) 30 seconds
Running on the spot whilst rotating your arms in an arc 30 seconds
Star jumps again
Running on the spot again

Jump Squat – 3 sets of 5-7
Prisoner Squat – 3 sets of 20
Push Ups – 3 sets of 5-7
Lying Back Extension with arms by sides and feet flat 3 sets of 10 (The first time you do this workout, do only 1 set. Then build to 2 sets, and finally, 3)
Mountain climbers – 3 sets of 30 seconds on, rest for 45 seconds, repeat. (Do as many mountain climbers as you can in 30 seconds. Rest for 45 seconds then go again. Do 3 times)

Back extension - raise your head just a few inches off the floor

Back extension – raise your head just a few inches off the floor

Now spend a few minutes stretching and enjoy the endorphin release of completing a tough workout!

Stretches – hold each stretch for 20 seconds.

Hamstrings, quads, glutes, chest

No Excuses: Part 1: 20 Minute Advanced workout – no equipment

2 minute warm up -
Star Jumps (jumping jacks) 30 seconds
Running on the spot whilst rotating your arms in an arc 30 seconds
Star jumps again
Running on the spot again

Jump Squat – 3 sets of 10-12
Prisoner Squat – 3 sets of 20
Clap Push Ups – 3 sets of 8-10 (If you can’t complete the required reps, take 10 seconds rest after you reach failure, and do normal pushups to complete the set)
Lying Back Extension + Extended arms + Feet raise 3 sets of 10
Burpees – 3 sets of 30 seconds on, rest for 30 seconds, repeat.

Stretching to finish, and a shower!

Stretches – hold each stretch for 20 seconds.

Hamstrings, quads, glutes, chest.

This workout will get you puffing I assure you, and is exactly what you need to kickstart your workout regime for 2013. Those of you wanting to burn fat should consider a greens supplement such as (my favourite) Light Force Greens which is a 100% organic superfood supplement, containing more healthy vitamin goodness than you could ever eat in a day! Check out the link for more info. I’ll add part two soon which will be beginner and advanced workouts for those with a piece of equipment or two! For those of you wanting to make progress, I’d recommend doing this twice a week alongside a proper weight training session, or do it once a week + a proper weight training session + a sprint session. Slacking won’t get you anywhere but this is how easy it can be to start!

Everlast Boxing Gloves

Everlast Boxing Gloves

I’m also available now for Personal Training in the London area, so if you want to lose weight + tone up using boxing or thai boxing, drop me a note!

Watch this space for part 2… Thanks!

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