THE 15 MINUTE, NO EQUIPMENT WORKOUT

In Articles by G.I. Lean

If you’re a little confused about what piece of equipment to use next at gym, why not try something different, and use none at all? After all, the best piece of equipment we have is our very own body!

Even better, these workouts can even be done at home, so perfect for those days when you can’t make it to the gym. These exercises work so well because they combine strength moves and plyometric moves (or short, explosive moves).

Your body will work without the need for weights or machines. An extra bonus is that your metabolism will be boosted by this routine, meaning you’ll burn more calories during and after your workout!

Do the first move for 30 seconds, then the second move for 30 seconds. Allow yourself one minute of rest between two moves. Continue with the third and fourth moves in the same way. Aim to repeat the routine three times for a complete at home work out session.

EXERCISE ONE: SQUAT AND KICK

Stand with your feet shoulder width apart, making sure your back is straight. Put your hands behind your head with your elbows to the side. Bend your knees and sit back as far and as low as you can. Push back to your starting position, then kick your right leg out as far as you can in front of you. This is one rep. Repeat from the beginning, but this time kick with your left leg.

EXERCISE TWO: JUMP LUNGE

Step into a lunge with your left foot, then jump straight off the floor. Swing your arms forward, then switch legs in mid-air. Land in a lunge on your right foot. This counts as one rep.

EXERCISE THREE: STACKED FOOT PUSH UP

Get into a normal push up position, but place one foot on top of the other so that the lower foot is supporting your body on its own. Lower yourself down until your chest almost touches the floor, pause, and then raise yourself up again. That’s one rep.

EXERCISE FOUR: CROSS BODY MOUNTAIN CLIMBER

Lower yourself into a push up position, with your arms straight in front of you. Bring your left leg forward to your right elbow and then replace your foot back in the starting position. Now bring your right leg forward to your left elbow and so on. Try to keep a fast pace while alternating.