Finding the time to exercise is hard for me; my schedule is crazy. Sometimes I only have a half hour, sometimes less. Trying to haul exercise equipment around or find a gym that has what I use can be frustrating to say the least.
I found five no-equipment-needed full body exercise workouts that I can do anywhere such as a hotel room, an exercise room at work (ask your company or boss to let you and your friends use a spare room), in my van, on vacation or while camping. I’ll share them with you here.
Some of the exercises include a warm up, a workout and a cool down set of moves while others do not. You can create your own workout by mixing and matching moves that are easy for you.
The 30-Minute Lunch Workout
This program includes a warm up, workout and a set of cool down moves. Each is geared to a particular part of the body. The “Cat Cow” move for warming up is almost too easy, for example. Get down on all fours with your back straight and arch your back like a cat- hold for a few seconds, then lower your back to a straight line again, like a cow. Not hard at all.
Body Weight Exercises
The term body weight exercises means that the weight you’re lifting is your own. If you can’t lift your whole weight in an exercise like a formal pushup (I can’t because of a shoulder injury), then do modified pushups or use another exercise that targets the same area/muscle groups.
Design your own workout from the exercises listed. After a few weeks, change the exercises to challenge your muscles.
Body Weight Workout- No Equipment Workout
I truly like the exercises in this workout. The “Baby Burpee,” has nothing to do with burping a baby. It’s a modification of an exercise we did in AF Basic Training in 1979. From a standing position, crouch down with your hands touching the floor. Your legs shoot out to place your body in a pushup position. In the Baby Burpee, you don’t do a pushup, you bring your legs back to their original position and when you stand up, you jump. Easy.
Each exercise has a link to a UTube video featuring a workout instructor who demonstrates the moves.
No Gear Here
Made up of only seven moves, this workout will increase your strength, stamina and balance. You can do as many reps or sets as you like. I especially found the “Grand Plie Squat Reach and Jump” difficult, so I only did one instead of a set. As my body became stronger, I do more. They might look strange to someone who isn’t familiar with the move, but believe me, your whole body will feel it.
Ultimate At-Home No Equipment Workout Plan for Men & Women
Ten exercises make this routine easy to perform three times a week for a half hour. You can join the website for free, sign up to have routines and new exercises delivered to your email or just use the site free of charge.
Use a timer to help you switch from one exercise to the next. One of my favorite “old-timey” exercises is included, the bicycle crunch. It’s easy to do, burns calories and works to tone the abs and butt. Just remember to touch the back of your neck when you do the exercises, not pull on it.
No matter where I travel, I can get a workout and feel great. If I want to work up a sweat, I wear sweats and try to do the moves as quickly (but accurately) as I can.
Source: Staff Article, “The 30 Minute Lunch Workout,” Ace Fitness website, no date given
Source: Elizabeth Quinn, “Bodyweight Exercises For Fast Fitness Anywhere,” About.com website, May 16, 2014
Source: Staff Article, “Body Weight Workout, No Equipment Workout,” Gym Junkies website, no date given
Source: Jenny Everett, “No Gear Here,” Women’s Health Mag website, July 25, 2008
Source: Staff Article, “Ultimate At-Home No Equipment Workout Plan for Men & Women,” Workout Labs website, no date given