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No equipment 10/15/20 minute workout

H I I T E X E R C I S E S | N O E Q U I P M E N T


Got a spare 10/20 minutes? Pick one of these workouts, and cycle it for 3 rounds. You'll be sweating like a proper gym sesh and have enough time to make a sarnie before heading out the door.


Feeling brave? Try all 3 workouts back to back, 3 rounds.


Good luck!


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WORKOUT A:


1.JUMPING LUNGES


20 REPS


2.SQUAT JUMPS


15 REPS


3.PRESS UPS TO FLOOR/ BENCH/KITCHEN COUNTER


10 REPS


(ELBOWS/TRICEPS CLOSE TO BODY, SQUEEZE BUM, SQUEEZE ABS - USE VALSAVA MANOEUVRE)


4.RUSSIAN TWIST


20 REPS


(LEAN BACK, LEGS OF GROUND, TWIST AND TOUCH THE GROUND EACH SIDE. MAKE YOUR HEAD FOLLOW YOUR HANDS AND REALLY TWSIT)


ROUND COUNT = 3 ROUNDS




WORKOUT B:


1.SPIDERMANS


15 REPS


(PLANK ON FOREARMS THEN BRING LEFT LEG UP TO LEFT SIDE, AND REPEAT ON RIGHT)


2.LOW BURPEES


15 REPS


3.AIR SQUATS


20 REPS


4.MOUNTAIN CLIMBERS


25 EACH LEG


ROUND COUNT = 3 ROUNDS



WORKOUT C:



SIDE PLANK LEFT (STACK YOUR FEET)


30 SECONDS


SIDE PLANK RIGHT


30 SECONDS


SLOW BICYLE (PAUSE IN MID PHASE, SQUEEZE GLUTE AND FULLY STRAIGHTEN LOWER LEG)


30 SECONDS


REVERSE CRUNCHES (EXTEND LEGS ONLY TO HEIGHT WHICH LOWER BACK ALLOWS)


30 SECONDS


ROUND COUNT = 3 ROUNDS

 

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