12 minutes of simple but intense bodyweight workout.

One thing I like to do is put together quick at home body weight workouts. I like them because they require no equipment, I don't have to go anywhere, they only take a few minutes, and when you get finished with one you feel like you just finished an hour long hardcore gym workout. In other words, don't do these in your living-room if you're worried about dripping sweat all over everything.

Today, I really didn't feel like doing anything too crazy and I missed my leg workout this week so I decided to put together a really simple workout that would really get my blood moving and get my legs good and pumped up. I'll tell you, it wasn't my hardest workout ever but it definitely did the job so I figured I'd share it with you.

It went like this.

20 deep bodyweight squats

(no rest)

20 alternating front lunges (ten per leg)

15 seconds max rest

Repeat this simple circuit 5 times (100 reps each movements 

1 minute rest

1 set of 50 pushups (if 50 isn't possible, as many as possible)

Drop straight down to plank position. Hold at least 30 seconds.

Go shower cause you're sweating all over everything  and probably look like this...

   I DID IT!!

 

 

Minus the shower, this whole workout only took 12 minutes. Although it was quick, it was still very successful at getting my heart pounding, my legs shredded, and my body crying for mercy!

 

If you decide to give this a shot (after talking to your doctor of course), I would love to hear what you thought of it in the comments. I have lists of these workouts I do but I'm always interested in learning new body weight workouts from others. If you have one you really love, please post it in the comments. If I fall in love with it too, I might just post it here for everyone to try!

 

Until next time,

Kris

 

PS: If you like this post go ahead and hit the "like" button below for Facebook or subscribe at www.facebook.com/fitnessquests. Oh and I'm now accepting StumbleUpon love :)

 

Comments

[AMY DHILLON]

CAN U TELL ME A GOOD MUSCLE WORK OUT FOR STOMACH ?? I HAVE 5 AND 10 POUNDS WEIGHTS !! CAN I GET A HARD STOMACH WITH THAT !!

[FitnessQuests]

Amy,

Thanks for the question. For ab exercises there is plenty you can do with no weight at all so an added 5 to 10 pounds would do great things for you. However, ab exercises don't do much to burn stomach fat so you can do weighted ab exercises all day and never have that hard stomach you want. I wrote a post on this not too long ago that you should check out.

http://www.fitnessquests.com/2010/05/will-crunches-work-to-get-rid-of-my-belly-fat.html

I recommend doing more metabolic resistance training with full body movements. Actually, the routine in this post would probably be great for you. You'll want to drag it out longer though.

I haven't tried these modifications but they should help you.

Instead of five sets of 20, do 10 sets of 12. You can hold the ten pound weight close to your chest if you want to make it harder or add a few reps and go to 15. To make it easier drop the reps to 10. Then instead of one set of as many pushups as you can do at the end, do ten after ever other set of squats/lunges. You can do full pushups or beginner pushups with your knees on the ground. Give yourself 15 seconds rest in between each exercise and then 30 seconds after each set of pushups so...
12 squats rest 15 sec, 12 lunges rest 15 sec, 12 squats rest 15, 12 lungess rest 15 10 pushups rest 30 seconds, repeat.

After the last set of pushups go down into a plank position for as long as possible but at least 30 seconds. Then make sure you stretch really well.

Try this workout once and then hit me up on facebook and tell me how it went. We'll tweak from there and maybe add a few stomach specific things. If you have more questions first, or if your problem isn't stomach fat, ask here or send me a facebook message. Thanks!

[J]

I did this workout last night! It was tough, but really effective. I didn't get through all five sets because I was still sore from an a.m. workout, but it gives me something to work toward next time.

Thanks for the rec. It's hard to find good workouts that don't suck all my free time away.

I definitely recommend stretching afterward. I feel amazing this morning!

[FitnessQuests]

Thanks J,

I'mm really glad you enjoyed it. Hopefully next time you'll be fresh and able to plow through the whole thing!

[Vicky]

kris,

Its been couple of weeks I started with my workout at gym. I am a beginner. I am finding your tips interesting. Will start working on them soon.

[FitnessQuests]

Thanks Vicky and congratulations for getting started on your road to a fitter life. Let me know if you have any questions or anything. Of course I can't guarantee that I can always get back to you but I always try my best :)

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[Michelle]

Very nice post. Something like this is so much more convenient than other workouts. This has nice intensity, which most people lack in an exercise session.

[HCG Diet]

I am reading your blog for the first time and I must say your approach is different. What sets bloggers apart is how they connect to their readers; you really connected with me. Great post!

[Mike Behnken]

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[chiropractor Baulkham Hills]

I do crunch exercises daily and it doesn't seem to work without much effort into it. I did boxing,resistance training, weight lifting and a bit of slimming coffee and I'm doing good. Problem is when I stop the routine I go back to square one. tsk