Nov 132012
 

I get a TON of requests for workout ideas. So I am going to start a theme of posts that include workouts for you! Today’s theme is short equipment free workouts. These are great when you are busy and can’t make it to the gym. Here are eleven 15 – 20 minute equipment-free workouts you can do at home.

Timed Set – Do as many reps of each exercise in the amount of time given. A timer app on your phone makes these easy to do!

Workout #1
Jog-in Place 1:30 Minute
Jump Squats 1:30 Minute
Push-ups 1:30 Minute
Sit-ups 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #2
Jumping Jacks 1:30 Minute
Alternating Side Lunges 1:30 Minute
V-Ups 1:30 Minute
Plank 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #3
Air Squats 1:30 Minute
Alternating Single Leg Deadlifts 1:30 Minute
Mountain Climbers 1:30 Minute
Russian Twists 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #4
Burpees 1:30 Minute
Sumo Jump Squats 1:30 Minute
Torso Twists 1:30 Minute
Bicycle Crunches 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Set Rep Workouts – Complete the given amount of reps of each exercise.

Workout #5
Lunges x10 (each leg)
Reverse Crunches x20
Air Squat x30
Mountain Climbers x40
Jumping Jacks x50
Complete 5 Sets

Workout #6
Push-ups x10
Side Lunges x10 (each leg)
Single Leg Deadlifts x15 (each leg)
High Knees x40
Wall Jumps x50
Complete 5 Sets

Workout #7
Burpees x10
Torso Twists x20
V-Ups x30
Mountain Climbers x40
Russian Twists x50
Complete 5 Sets

AMRAP Workouts – For these workouts you give yourself a set amount of time and your job is to complete As Many Reps As Possible in the given time! These are great challenge that can leave you lots of room to improve!

Workout #8
High Knees x30
Push-ups x10
Air Squats x30
Burpees x10
Complete two 6 Minute sets with a 3 minute rest between the set.

Workout #9
Wall Jumps x40
Reverse Crunches x20
Jumping Jacks x40
V-Ups x20
Complete two 7 Minute Sets with 4 Minutes rest between each set.

Workout #10
Mountain Climbers x50
Push-ups x15
Full Sit-ups x20
Air Squats x50
Complete two 6 minute sets with 2 minutes rest between each set.

Workout #11 This is a harder one.
Explosive Push-ups x20 (Get both hands off the ground)
Jump Squats x20
Jumping Lunges x20
Butterfly Sit-ups x20
Complete one 12 minute set, two if you are brave.

Keep in mind these are workout ideas, so there is lots of room to experiment! I kept these workouts somewhat easy so you might need to modify to fit your level. You can swap exercises, increase and decrease the repetitions, or add and subtract the timed sets. Give it a try!

  5 Responses to “11 Fat Burning Equipment-Free Workouts”

  1. Workout 2 done tonight, loved it. Had to be knee-careful on the jjs and side lunges, but what an efficient workout for at home, or for traveling. Thanks for the ideas.

  2. [...] Posted November 14th, 2012 by joe & filed under Featured. When it comes to workouts, I find many just over think it. There are thousands of variations of workouts and exercises that will work for anyone looking to just get in shape. Here are some tips to picking the right workout routine for you. Keet it simple First off, keep things simple. You don’t need a dozen different exercises jammed into a day’s workout routine. You can easily get a great workout with just a handful of exercises. Keep It Short Your workouts don’t need to be hours long. You can easily get a good workout in 30 minutes. I find those that workout for an hour or longer aren’t being very efficient with their time. No Need To Get Specific Unless you are training for a sport or you’re doing post-rehab work, the exercises you use do don’t need to be very specific. If you think you are going to go workout like a pre-season olympic diver, think again. Lather, Rinse, Repeat There is nothing wrong with doing the same workout routine over and over. Sometimes all you need to do to refresh a workout is just increase the resistance or swap out one of the exercises. Don’t scrap a workout just because you’ve done it a few times, just change it a bit and repeat. Keep it fun I hate workouts that don’t seem fun to me. Now I use the term “fun” lightly when it comes to exercise, but your workout routines shouldn’t bore you. Don’t be afraid to throw some “fun” exercises into your routine, even if they’re easy. Location Doesn’t Matter Gyms are great because they have everything you need to get in a great workout. However, gyms aren’t required. You can easily workout at home, in the garage, outside, at the running track, on the dike, or the basketball court. Location doesn’t matter. No Equipment Needed As I was saying above, gyms are great because they have all you need. But all the equipment isn’t needed. You already have everything you need, your body. Bodyweight workouts can be great and challenging! Challenge Yourself Workouts should be challenging. If you’re not struggling at least a little bit, your workout might be too easy. If your workouts aren’t challenging enough, they will not produce the results you are going after. Magazine Workouts Fitness magazines are notorious for publishing overly complicated workouts. Why? Because it sells. Fitness magazines sell on the idea that people want to do the latest workout from your favorite MMA fighter or actress that was that summer blockbuster. Most of these workouts I find are just too complicated or not very reasonable. Skip the magazine workouts and look elsewhere. Get Help Now if this is all still confusing, this is where personal trainers shine. Exercise selection can be intimidating and personal trainers are great at writing awesome workouts. Not only that, the can provide you with an accountability factor that you don’t have when you are working out on your own. So don’t be afraid to get some help! Just Do It You can spend a lot of time thinking about what you are going to do and trying the find a great workout, but the most important thing is just get moving! Experiment with different exercises. Don’t sweat the details and just try different workouts. I found this great quote yesterday: “It’s easier to act yourself into a new way of thinking than it is to think yourself into a new way of acting.” Need some workout ideas? Check out my post from the other day! 11 Fat Burning Equipment Free Workouts [...]

  3. [...] away from that pie Want even more workouts? I posted 11 fat-burning bodyweight workout outs here: http://joefitness.areavoices.com/2012/11/13/11-fat-burning-equipment-free-workouts/ Exercise Descriptions & Notes Side Lunge – Lunge to the side, touching the ground beside [...]

  4. I need to put together an almost no knee impact workout. I can do non-weighted and non-jumping squats, but can’t do lunges, or anything that bears weight on one leg only. Any ideas for getting the intensity up with my lower body limits? Thanks in advance.

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