Let go of the “but I don’t have time for the gym” excuse. Here is a 30 minute full-body workout using no equipment. Get fit now!
Reaching goals takes time and discipline. Results do not show up overnight. If your goals involve losing weight, toning up, gaining muscle, or getting stronger, it will take some SMART goals in order to make that happen. SMART stands for Specific, Meaningful, Action-Oriented, Realistic, and Time-Frame. When you set goals and resolutions, make sure the goal is specific by asking yourself this question: What do I want to achieve by setting this goal? The M stands for Meaningful, which can be answered by this question: Why is this goal so important for me? Setting goals require actions in order to be met. Action-Oriented goals means asking yourself what steps you will take in order to achieve these goals. The R stands for Realistic because you need to ask yourself about how you can achieve this goal? Lastly, the time part of goals is very important because setting a time frame keeps you accountable.
I know that the summer months are full of traveling, maybe you are done with traveling for a while or maybe traveling is apart of your job or lifestyle? How do you stick to fitness goals when traveling or have limited access to a gym? Don’t let traveling be an excuse for missing a workout. You CAN work out anywhere at anytime.
This full body workout involves 12 exercises that will take less than 30 minutes that you can do at a hotel or at home.
Before completing this workout, make sure to warm up for 5–10 minutes by running, walking, or doing jumping jacks.
For beginners, start with two sets of 10 reps per exercise. For the core exercises, start with two sets of 30 seconds each. For example, perform 10 push-ups, then rest for 15–30 seconds, and then complete the second set before moving to the next exercise.
For intermediate exercisers, jump to three sets of 12 reps per exercise. For the core exercises, jump to three sets of 45 seconds each.
For advanced exercisers, perform four sets of 20–30 reps per exercise. For the core exercises, perform four sets of 1 min to 90 seconds.
Push-ups
Place hands shoulder-length apart on the floor. Beginners can perform the push-ups on their knees. More advanced people can do it on their toes. Bend elbows, and bring chest towards floor. Push-ups work the pectoralis, deltoid, triceps, biceps, and abdominals.
Dips
Find a chair, bench, or step. Sit in front of step, place hands on the chair or step, shoulder-length apart, and dip down. For beginners, you can start by keeping your knees bent, for more advanced people, keep the legs straight. If you want a challenge, you can also straighten one leg and bend the other one (you have to keep your core tight as you perform the exercise). Dips work the triceps, deltoids, and pectoralis.
Push-ups with a T-Raise
Place hands on the floor, at shoulder-length apart. For beginners, you can perform the push-ups on your knees, more advanced people can do it on their toes. Bend elbows, and bring chest towards floor. As you push yourself back up, take one arm off the ground, twist your hips and core, and reach that arm up towards the ceiling. Bring that arm back down, perform another push-up, then bring your other arm up. Push-ups work the pectoralis, deltoid, triceps, biceps, and abdominals.
Wide-Squats
Place feet wider than shoulder-width with toes pointed outward, squat down to 90 degrees, making sure that your knees do not go past your toes, then straighten back up. Wide-Squats work the quadriceps and glutes.
Lunges
Start by bringing one leg out in front of you, lunge down to 90 degrees, making sure your knees don’t go past your toes, and push back up to the starting position. One thing to know is that if your knees do go past your toes, take a bigger stride. Lunges work quads, hips, and glutes.
Reverse Lunges with High Knee
Start by lifting one leg up, bring it back behind you, lunge down to 90 degrees, making sure your knees don’t go past your toes, and pull back up to the starting position. Once you get back to starting position, bring that same leg up in front to 90 degrees. One thing to know is that if your knees do go past your toes, take a bigger stride. Reverse lunges with high knee work quads, hips, glutes, and core.
Single-leg Deadlift
Start by lifting one leg up behind you, keep it straight, with your arms reach down to the ground. Single-leg deadlifts work the hamstrings, glutes, and lower back.
Squat Jumps
This is a cardio and strength exercise. Start with your legs at shoulder-width apart, squat down, then jump up! Squat jumps work the full-body mostly the quads and glutes.
Plank
Find a spot on the floor, place elbows at shoulder-width right under the shoulders, straighten the legs and hold on your toes. For beginners, you can also perform the plank on your knees. Keep your body straight all the way from your shoulders to your feet. The plank works your abdominal muscles.
Side Plank
Find a spot on the floor, turn on your side, place elbow or hand under your shoulders, keep feet together and bring the hips up. Hold for a certain amount of time. For beginners, you can hold the side plank on your knees. Side plank works the abdominals and oblique.
Back Plank
Find a spot on the floor, lie on your back, feet shoulder-width apart, bring hips up and hold. Back plank works the lower back, glutes, core, and quads.
Flutter Kicks
Find a spot on the floor, lie on your back, place both hands under your lower back/butt. Raise both legs above the ground about 6 inches and move legs up and down in an alternate pattern. Flutter kicks work the abdominals.
After completing this full-body workout, cool down for 5–10 minutes and stretch! You are one step closer to reaching your goals! Challenge yourself!
