A lot of people say they need to lose weight and work out more, but then they go ahead and make excuses, “Oh, I can’t afford the gym” “Oh, the gym is too far from my house” “Oh, I don’t have time” That last one is the #1 excuse. You don’t have time? All it really takes is 15-20 minutes of a good sweat. You can even work out at home in maybe even less time. 10-15 minutes should be all you need. You can work out a few times a week without any equipment even. I’ve put together a workout you can do at the comfort of your own home without any equipment. Just your body! Do this whenever your short on time, can’t go to the gym, or can’t go outside for a run. It’s a mix of total body movements and cardio, so your whole body will feel it!
Stretch (1-2 minutes) Jog in place for 30 seconds.
-front lunges 10 reps on each side.
-plie squats (10 reps. Feet and knees turned out.)
10 burpees.
-Childs pose(10-20 seconds. Hands and fingers out in front, butt back touching feet.)
-10 Push ups. (You should know how to do a push up.)
– Floor scissor kicks for 30 seconds.
-bicycle kicks. (Lie on your back with hands behind a raised head and legs out, slightly off the floor. Proceed to pull the left knee in and extend the right elbow to meet it. Pause, then return to starting position and next pull the right knee in and extend the left elbow to meet it. Perform 20 alternating repetitions to each side.)
-High switch kick. (15 on each leg.)
Combo Moves. Since you know how to do lunges, squats, and burpees, or you should at this point have a general grasp, you can combine the moves to make them a little more difficult.
– Lunge to squat. 10 reps. (Start in a squat position with your feet shoulder distance apart. Start with your right leg forward in a lunge, squat, then left leg forward into a lunge. One of those is 1 rep.)
– Plank to squat. 10 reps. (Start in plank go to wide squat. At the last rep stay in plank and hold it for 30 seconds.)
– Jog for about 30 seconds, then stretch for 2-3 minutes. This workout is easy and quick and should work your whole body, while working your cardio and giving you a good sweat as well. You can make it last 10-20 minutes depending on how many times you want to do it.