A Quick At-Home Bodyweight Workout #2

by Anthony J. Yeung
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A Quick At-Home Bodyweight Workout #2

Sometimes, you don’t feel like going to the gym.

Maybe there’s 3-feet of snow outside, you’re on vacation, you don’t feel like fighting traffic or there’s a sub for your favorite class — we could go on. Whatever the reason, never fear because the truth is you can still get a great, total-body workout in the comfort of your own home. The best part is you don’t need any fancy equipment.

The next time you want to get a quick workout at home, try one of these bodyweight workouts to help you build muscle, slash fat and get great cardio in own your living room. This is the second of three bodyweight workouts this month, so look for the third one next week — and if you missed the first one, look no further.

Want something you can do in a pinch? You’ll finish this circuit workout in less than 20 minutes.

CIRCUIT 1: PERFORM 5 TIMES WITH NO REST

FEET-ELEVATED PUSHUPS
15 reps, 30 seconds

Perform a regular pushup with your feet on a small box, bench or chair.

HIP/THIGH EXTENSION
15 reps each, 30 seconds

Lie on the ground with your knees bent and feet flat on the floor. Extend one leg straight out and hold it there. Drive through your heel and squeeze your glutes to push your hips up. Repeat. Do not use your lower back as you pull yourself up.

CIRCUIT 2: PERFORM 4 TIMES WITH NO REST

SINGLE-LEG BOX SQUATS
10 reps, 30s rest

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

LATERAL SQUAT
10 reps each, 30s rest

Start with a very wide stance and your feet pointing straight ahead. Sit back onto one hip with your knee over ankle Repeat on the other side.

ALTERNATING SIDE PLANK
8 reps each, 30s rest

Lie on your side and place your forearm on the ground perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

CIRCUIT 3: PERFORM 4 TIMES WITH NO REST

BURPEES
10 reps each, 30s rest

Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to a pushup position. Repeat as fast as you can.


READ MORE > A QUICK AT-HOME BODYWEIGHT WORKOUT


Related

  • Hip/thigh extension FTW 🙂

  • Jo

    How do you count this workout in my fitness pal? Calorie burn?