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

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

naghar fonooni logoIf 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. 


Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.


Click the 'Allow' Button Above


You're all set.