My 10 Favorite “No Equipment, No Excuses” Workouts
Even I, hater of heat and summer months, sometimes just want to get outside and move around… no equipment, no fuss… just me, my iPod, a bottle of water, and my sweat. The workouts listed below all clock in at 10 to 20 minutes and include some of my favorite body weight movements. They can be done just about anywhere, indoors or out, and I encourage you to take advantage of your environment to make them more fun. Jump on rocks instead of a box. Replace flat running with hills, stairs, or bleachers. Hold something heavy in your hands during the situps or overhead during the lunges to make them even tougher (and, potentially, more rewarding).
Warm up with an easy 400m run and some high knees + butt kicks + straight leg march — and modify the number of rounds and reps in the workouts, as needed, to suit your mood and personal level of firebreathing. There you have it: no equipment, no excuses.
4. Take the (p)Lunge
50m walking lunges, 50 situps
50m walking lunges, 40 situps
50m walking lunges, 30 situps
50m walking lunges, 20 situps
5. Hit the Track
50m walking lunges
50m fast walk
50m standing broad jump
50m fast walk
6. The Final Countdown (Revel in the glory of the 1986 music video.)
walking lunges (total)
7. Run, Interrupted
Run 20 minutes. Stop every 2 minutes to do 10 air squats and 10 chest-to-deck pushups.
8. Legs of Fire
50 air squats
*Bonus if you include a short hill in the run.
Looking for more ‘no-equipment needed’ ideas? The new free (!) app Sworkit generates randomized circuit training workouts for the time length you specify — and there are two yoga options, too, so you can use it on hard days and recovery days.
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