No Excuses 18-24 min Bodyweight Workout

questionablemethods
questionablemethods Posts: 2,174 Member
edited September 20 in Fitness and Exercise
Hey folks. For the most part, I cannot stand doing cardio but I've recently started putting together short, intense bodyweight circuits to do in my condo. I have very limited space and equipment, but I still manage to get in some KILLER workouts. I like to keep them short and sweet because I really have NO excuse to not do it. I thought I would share the workout I did today.

I have an interval timer that I set for intervals of 45 seconds with 15 seconds of rest and then I did the following 6 exercises 4 times for a total of 24 minutes. I need to get my heart rate monitor fixed, so I am not sure of what my burn is but I this one left me gasping. So.... it burns a lot. :happy:

I'll include links to videos that show the move if you are unfamiliar with them.

1) Plank jacks http://www.youtube.com/watch?v=DSCMZTYosCw (I did this from a full plank position instead of on my elbows, but you get the idea)
2) Hanging knee raises http://www.youtube.com/watch?v=kCI13rqqHj8 (If you don't have a pull up bar, doing reverse crunches might be a good substitute)
3) Jump lunges http://www.youtube.com/watch?v=_zLTDUFjbXA (These are brutal. If your form starts to get sloppy, just do regular step-back lunges)
4) Mountain climbers http://www.youtube.com/watch?v=DHjdc2QVRUQ
5) Tuck jumps http://www.youtube.com/watch?v=JlI_oY2Qmro (Another super brutal one. Do regular squats if you get too tired.)
6) Dive bomber pushups http://www.youtube.com/watch?v=GJUroK37U28

I think it is intermediate to moderately advanced, so you might want to start with 3 rounds instead of 4 (for an 18 min workout instead of 24) and take some of the modifications if you think you need to. Try it out and let me know what you think! Also, if you have a heart rate monitor, let me know what your burn was.

Replies

This discussion has been closed.

Categories