30-Minute Bodyweight Workout You Can Do Anywhere
Complete this workout twice a week, and you’ll knock out your weekly quota for strength training (in 30 minutes, no less).
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Aim to complete three sets of each exercise, but keep your eye on the main objective: moving quick between stations to keep your heart rate elevated. Clock your reps, and set a goal to perform at least one more exercise each time you finish a workout.
Five Minute Warm Up
March in place for two minutes, jog in place two minutes, jumping jacks one minute.
Jump Lunges
Do 3 Sets, 10 Reps Each Leg
Start in a standard lunge, right foot in front, both knees bent at 90-degree angles, and with your body weight evenly distributed between your front and back foot. Explode up from the lunge, using your arms for momentum, switching leg positions mid-air. Land softly with your left leg in front, lowering down into the lunge and immediately begin your next jump. Continue to repeat, switching your legs each time.
Modification: If this is too difficult, bring your back forward to meet your front, and then step back on the opposite foot to alternate lunges-thereby eliminating the jump.
Burpees
Do 3 Sets, 10 Reps Each
Begin in a squat position with both hands on the floor in front of you. Hop your feet back into push-up position. Immediately return your feet to the squat position. Explode through the legs, and reach your arms up high to jump as high as you can into the air. Land lightly on your feet, and immediately lower down into a squat to repeat.
Modification: If this is too difficult, eliminate the jump. If it’s too easy, add a push-up when you’re in push-up position.
Tricep Dips
Do 3 Sets, 15 Reps Each
Sit on a ledge or step that’s around knee height. Place your hands on the ledge just outside your hips. Slide your hips a few inches forward, just enough to clear the ledge and straighten your legs, resting your weight on the back of your heels, toes pointed up toward the ceiling. To begin: bend through the elbows and slowly lower your hips toward the ground. Your chest should stay up, and your elbows should remain pinched in close to your body. Lower yourself until there is a 90-degree angle in the elbow. Pause, then push through your hands to extend the elbows to starting position.
Modification: If this is too difficult, bend your knees and place your feet flat on the floor. Too easy, place your feet on an elevated surface.
Push-Ups
Do 3 Sets, 15 Reps Each
Lie on the floor face down. Place your hands flat on the floor, just a your arm pits, a little wider than shoulder width, elbows tucked back like a cricket. Tuck your toes under. Keeping a straight line from your head to your heels and your belly button pulled in tight, extend through the elbows to raise the body into push-up position. Flex through the elbows to lower the chest back to the ground, but do not allow the chest to rest. Pause, then extend again to repeat.
Modification: If this is too difficult, drop to your knees. Too easy, elevate your feet on a step.
Squat Jumps/Froggies
Do 3 Sets, 10 Reps
Start with your feet a tad wider than shoulder width apart. Keeping your chest up, squat down and place your hands on the ground. Explode through the legs and raise your arms overhead to explode up and forward as far as you can (if you have the room. If not, explode straight up in the air and bring your knees up into your armpits). As soon as your feet land, bend through the knees to lower down into squat and repeat, leaping like a frog.
Modification: If this is too difficult, eliminate the jump. Too easy, jump further and higher.
Traveling Planks
Do 3 Sets, 10 Reps Each Arm
Start in plank position on your forearms. You should be propped up on your elbows and your toes, with your elbows directly underneath your shoulders. Keep your belly button pulled in to activate the core, making sure your entire body is a straight line from head to your heels. To begin: Take your right arm and place your right hand where your right elbow was. Press up and place your left hand where your left elbow was. You’ll now be in push-up position. Take your right hand off the ground and replace it with your right elbow, repeating on the left side, to lower back down into plank position on your forearms. The movement should be up, up, down, down. Complete five reps leading with the right hand then switch and lead with your left hand. Your body should stay still and not rock; keep your hips parallel to the ground at all times.
Modification: If this is too difficult, just hold the plank. Too easy, take one foot off the ground.