By Erica Schwartz
As much as we all LOVE gawking and drooling over the beautifully-toned men and women that we inevitably encounter while at FitRec, going to the gym to work out and to use their equipment isn’t all that necessary!
If you don’t have the money or the time to go to a gym, that’s okay…but there is no excuse for being lazy when it is very possible to get in a good workout, no matter where you are.
I spent most of last summer in Brazil, where I did not have a gym or weights or anything. I will admit, I looked and felt stupid at times working out on the living room floor. In fact, sometimes my little brother and cousin would sit on the couch right behind, staring at me while eating ice cream (ironic). But I am living proof that it works; I continuously lost weight while in Brazil.
The trick is a mixture of cardio and bodyweight resistance.
Using your own bodyweight for strength is just as, or even more, effective than using dumbbells or machines. And there are such a large variety of bodyweight exercises you can do that you’ll never be bored, I promise.
Start off getting warmed up with ten minutes of cardio.
Which can include…
- Running (whether up and down the stairs inside your house, outside around the block, sprinting from one side of the house to the other)
- Jump rope
Then do two sets of three bodyweight resistance exercises, switching off between legs, arms, and abs.
Which can include…
Arms (pick one):
- 20 burpees
- 20 tricep dips
- 1 minute circling arms
- 20 pushups
- 20 kickboxing punches
- 20 bear crawls
Abs (pick one):
- 40 bicycle crunches
- 40 whole-body crunches
- 1 minute plank w/ 30 second side planks
- 40 leg rises
- 40 pikes
- 40 Russian twists
Legs (pick one):
- 20 jump squats
- 20 inner-thigh jump squats
- 1 minute jumping lunges
- 20 front kicks each side
- 20 back kicks each side
- 1 minute jumping jacks
Afterwards, you go back and do ten more minutes of cardio, then two more sets of three different bodyweight exercises for the arms, legs, and abs listed above, and finally, finish off with ten last minutes of cardio. Then you’re done!
By doing this, you will effectively be doing 30 minutes of cardio and six different bodyweight exercises, coming out at around about 400 calories burned.
Do keep in mind though that it is only 20 percent fitness and 80 percent nutrition, so just following this workout alone is not what will result in your weight loss! It’s the combination of working out and eating healthy. But keep at it and YOU will be the beautifully-toned person that everyone gawks at.