No Gym? No Problem. Get a Full Workout with this Routine

If you're short on time and looking to get in a workout that provides the biggest bang for your proverbial 'buck,' metabolic strength training is where it's at.

Using a combination of strength and plyometric movements allows  you to get in a strength-building, calorie-torching sweat sesh that only takes 30 minutes. Even better: it's all using just your own body weight. No gym required.

For this bodyweight workout, you'll need some space, a sturdy step or bench, and some water to sip.

Make sure to do a 5-10 minute warm up, including these three key warm up principles, before beginning.

bodyweight workout

Bodyweight Squats


With feet hip to shoulder-width apart, push your hips back as your knees bend and your thighs come parallel to the ground. Push through the heels to return to standing.

bodyweight workout squats

Incline Push Ups


With your hands on a sturdy bench or the ground in a high plank position, lower yourself down with your elbows coming about 45 degrees from the rib cage. Keep a strong core as you push back into your high plank position.

bodyweight workout push ups

Clamshell Crunches


With your knees bent and your hands behind your head, lift your shoulders off the ground and your knees and shoulders toward each other. Pause, and then return to extension.

bodyweight workout abs

Plyometric Step Ups


With one foot on the step and one on the ground, push through the foot on the step to propel yourself up, switching your feet in the air, and landing with the opposite foot on the bench and ground. Repeat.

bodyweight workout step-ups

Reverse Lunges


From a standing position, step one foot backward, allowing both knees to bend to 90 degrees. Make sure to keep your knee behind your front toe. Push through the standing heel to return to standing, and then repeat on the opposite side.

bodyweight workout lunges

Triceps Dips


With your hands on a bench and your hips just in front of the bench, legs extended, bend your elbows to about a 90 degree angle, and push back up, using your triceps. Make sure to keep your shoulders down away from your ears and your core engaged.

bodyweight workout triceps

Plank + Toe Tap


In a high plank position, sweet one leg underneath your body and tap out to the side, keeping your core braced. Return back to your plank position, and switch sides.

bodyweight workout mountain climbers

Mountain Climbers


With your hands on a bench or the ground, bring one knee in as close to the chest as you can, and then quickly switch sides.

bodyweight workout mountain climbers

Team Sierra blogger

For a visual on these bodyweight workouts and more, check out these videos:


6 Bodyweight Workouts

4 Plyometric Workouts

5 Yoga Block Exercises
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