Sometimes, maybe always, we make excuses to not work out. “I don’t have equipment or machines,” “I don’t feel like changing into workout clothes,” “I don’t feel like driving to the gym,” “I don’t have enough time.” We’ve all been there — where we know we need to hit the gym and wish we had the motivation to do so, but there’s always some excuse we come up with to not go. Well, friends, here is an excuse-free workout I made for myself that I thought I would share with you. You don’t even have to leave your room, and if you want, you don’t even have to change. That’s right, this workout caters to your laziness, and there’s literally no way out of this one! No weights, equipment, or machines needed — just you! Make a habit to set aside time for this workout every day, either when you wake up, go to bed, or need an energy boost! Here we go:
Directions: There are three different workouts to choose from under each category. You have two options:
- Choose one from each of the five categories. Set a timer and complete each exercise for one minute. Rest for 10 seconds before you move onto the next category. Once you’ve completed all five exercises, rest for one minute. Repeat three to five times.
- Choose two exercises from each of the five categories. Set a timer and complete each exercise for 30 seconds. Rest for 10 seconds before you move onto the next category. Once you’ve completed all ten exercises, rest for one minute. Repeat three to five times.
Abs:
Ab Bikes
V-Sit
(Bent legs are okay, straight legs use your core more!)
Leg Lifts with Hip Raise
(Move your legs slowly to feel the burn! Adding the hip raise uses more abdominal muscles.)
Arms:
Push Ups
Plank
(Remember - butt down!)
Tricep Dips
(If you have a chair or a block, I suggest using that for this exercise.)
Legs:
Wall Sit
(Tip: I find that playing on my phone during a wall sit makes the time pass faster!)
Lunges
(Walking lunges preferred. Don't forget to alternate both legs!)
High Knees
Cardio:
Burpees
(Your best friend!)
Jumping Jacks
Mountain Climbers
Booty:
Fire Hydrant
(This exercise is most effective when you move your legs slowly!)
Squats
(Try jump squats instead if you want to add an extra leg workout!)
Donkey Kicks
(Alternate legs. Each leg is one set.)
And there you have it! Whether you are in your room, watching TV, or you're looking for something to do, this workout will take between 15-30 minutes of your time, depending how many intervals you choose to do. Play some music and make it fun! You'll feel great that you were able to squeeze in a workout before you went to bed, or when you woke up in the morning. Once you start making it a habit, start throwing in mini runs on the treadmill. You'll have your summer body in no time!
