You don’t have to go to a gym to get fit. When life gets busy, carve out small, manageable increments of time to a sweat going. Forget about weights and other equipment — you can do this workout with nothing but your bodyweight and a little room to move.
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If you’re not familiar with high-intensity interval training (HIIT) yet, listen up. HIIT is all about working hard and fast, for a short period of time, while resting as little as possible between sets. This kind of workout is more efficient than a standard workout, and will allow you to get fit in a fraction of the time.
To complete this workout, you’ll need to do each exercise for 50 seconds. During that time, do as many reps as you possibly can. Then, take a 10 second rest before moving on to the next exercise. When you’re done, do them all again. The whole thing should take you about 15 minutes, but you’ll be exhausted by the end.
1. Push-Ups
- Start in push-up position with your hands about shoulder width apart.
- Keep your back and legs straight, and lower your chest down until it is just above the floor, then return to the starting position.
- Repeat as often as you can for 50 seconds.
2. Chair Dips
- Start by sitting on the edge of a chair or step, with your hands on the chair directly under your shoulders, and your feet out in front of you on the floor.
- Lower yourself down until your elbows form a 90 degree angle, then return to the starting position.
- Repeat as many times as possible within 50 seconds.
3. Arm Circles
- Stand with your feet shoulder width apart and your arms extended out to your sides in a horizontal line.
- Move your arms in a circular pattern, keeping your palms toward the floor.
- Continue this motion for 50 seconds, then rest.
4. Triceps Push-Ups
- This is just like a regular push up, except your hands are positioned closer together, and your elbows should stay close to your body.
- This variation will focus less on your chest and more on your triceps.
- Do as many as you can in 50 seconds.
5. Rolling Side Plank
- Start in a side plank position with your legs straight and your right elbow beneath your shoulder and your forearm perpendicular with your body.
- Lift yourself up into a plank, then rotate your whole body down, putting your left forearm down on the floor next to your right.
- Continue rotating until you are in plank position on the opposite side, and lift your right arm up into the air.
- Continue switching back and forth between sides for 50 seconds.
6. Bent Over Row
- Usually you would use dumbbells for a bent over row, but you can actually get a decent workout without them.
- Make sure to focus on flexing the muscles in your arms and back as you pull your elbows back.
7. Rest
Give yourself a break for exactly one minute before diving back into another complete set of exercises.