Fast Fitness! The No-Gym, No-Equipment, No-Excuses Workout (with Video!)

Neghar Fonooni
by Neghar Fonooni
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Fast Fitness! The No-Gym, No-Equipment, No-Excuses Workout (with Video!)

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If you’ve been keeping up with the Fast Fitness! workout series, you’ve likely been convinced by now that 15-minute workouts are no joke!

While we all wish we had more time to dedicate to exercise, that isn’t always the case. But, just because you’re busy doesn’t mean you have to skimp on your workouts. You simply need to utilize a few strategies to make the best use of your limited time:

1. Move faster
  2. Ramp up the intensity  
3. Take fewer breaks
4. Combine exercises

You can employ some or all of these tactics in order to make a short workout truly effective. Last week I discussed complexes and showed you how to get in a full body workout in just 15 minutes. Today, I’ll show you how you can get in a fierce sweat session, using nothing but your own body.

Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.

Bodyweight Circuits

Lacking time to exercise is a real problem, but lacking equipment can often be an issue as well. Whether you are traveling or simply can’t get out of the house, having some bodyweight circuits in your toolbox will ensure you’re able to workout regardless of your whereabouts.

Body weight circuits also save time because there is no need to set up any equipment. You can do them in your living room or at the park, without ever needing to load weight on a barbell, wait for a machine to open up at the gym, or lug equipment back and forth.

One of my favorite bodyweight circuits also happens to be a killer leg workout. Give it a try!

  • Bodyweight Walking Lunges x 10 each, right and left
  • Jump Lunges x 5 each, right and left
  • Bodyweight Squat x 15
  • Jump Squat x 10
  • Repeat for 3 to 5 rounds, totaling 10 to 15 minutes

Have fun with today’s Fast Fitness! Bodyweight Workout, and check back in next week to learn about push/pull circuits.

OK, no excuses—who’s adding this workout to their day? 

 

About the Author

Neghar Fonooni
Neghar Fonooni

Fitness expert, writer, entrepreneur, and mom, Neghar Fonooni is passionate about helping people empower themselves to live a vibrant, fulfilling life. Her intention is to teach women how to find and cultivate their inner radiance, living a lifestyle of their own design. 

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11 responses to “Fast Fitness! The No-Gym, No-Equipment, No-Excuses Workout (with Video!)”

  1. Avatar Filipe Oliveira says:

    When you put videos to mass gain workout?
    Thank you 🙂

  2. Avatar Paula Sandy James-Williams says:

    Sooo gonna do this

  3. Avatar kat says:

    Do you folks have any workouts that a person with runners knee can do? I am expressly forbidden to do lunges, squats and such, and especially with weights.

    • Avatar LG says:

      Sit in a chair, near the front and stand up then sit back down and repeat. Do 15, rest 30 sec, that’s one set…do 3 sets. Do this every other day then wk 2 or 3 add some 5lb weights or so, hold it in front of you chest level away from body, elbows bent near your sides. Also you can try wall squats w assistance of a stability ball between you and wall. Slow and easy just a couple inches and increase an inch or so each week.

    • Avatar LG says:

      Sit in a chair, near the front and stand up then sit back down and repeat. Do 15, rest 30 sec, that’s one set…do 3 sets. Do this every other day then wk 2 or 3 add some 5lb weights or so, hold it in front of you chest level away from body, elbows bent near your sides. Also you can try wall squats w assistance of a stability ball between you and wall. Slow and easy just a couple inches and increase an inch or so each week.

  4. Avatar Katie R says:

    Any idea approx how many Calories this burns?

  5. Avatar Brooklyn says:

    Do have any work to tone the arms and leg in on month

  6. Avatar Brooklyn says:

    Do u have any exercise to reduce fat ankles(cankles

  7. Avatar kelzy says:

    Is this safe while in ur first trimester (10 weeks pregnant) as I have had ppl telling me I shouldn’t be exercising but I still want to be doing something?

  8. Avatar kris says:

    I’m waiting to have a hip replacement and find so many exercises painful due to my hip ‘locking’, it’s also painful walking and it’s hard to find any exercises that I can do, even climbing onto an exercise bike makes my hip lock, ideas for me would be great

  9. Avatar DrexelLake says:

    Not many guys on here.

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