by Heather Robertson
Here is a great work out that you can do in about 30 minutes or less.
Don’t worry if you don’t have any equipment, like kettle bells or weights. I’ve provided an “optional” exercise you can use.
You don’t need a lot of time to get a great work out. However, it is important to keep your body moving.
Disclaimer: Please make sure to talk to your doctor, personal trainer, or other fitness or health professional before starting any exercise program. These are all examples of exercises I have used. However, everyone’s different, so what works for me may, or may not, work for you. Please always be careful when doing these or any exercises and listen to your body. In other words, stop or take a break whenever you need to.
Before trying the exercises below, please check out the video examples. Just click the exercise title/link to view the videos. It’s important to use good form and technique so you don’t hurt yourself while working out. Remember to practice the moves. The goal is to stay healthy and fit, not to get hurt! 🙂
Day 1
Equipment:
- Oven timer, or Gymboss timer, set for 15 minutes,
- Kettle bell (optional)
- Mat
- Kick-butt music
Warm up
- Run around the block
- 25 jumping jacks
- 20 push ups
Work out:
Set your timer for 15 minutes and do as many rounds as possible before the timer goes off.
Beginner | Intermediate | Advanced |
| 10 Squats | 20 Squats | 30 Squats |
| 5 Burpees | 10 Burpees | 15 burpees |
| 5 Double-handed swings using kettle bell. ALTERNATIVE: 5 backward stepping lunges if no kettlebell | 15 double handed swings kettlebell/ ALTERNATIVE: 15 backward stepping lunges if no kettle bell | 30 Double handed swings/ ALTERNATIVE: 30 backward stepping lunges with no kettle bell |
| 5 Walking push ups | 10 walking push ups | 15 walking push ups |
Squats
Burpees
Double handed Swings
OPTIONAL: If you don’t have a kettle bell, do the following:
Alternating backward stepping lunges
Walking push ups
Day 2
Equipment
- Timer
- Chair or bench
- Bar bell, or hand weights
- Kettle bell (optional)
Warm up
15 burpees
20 sit ups
Workout
Set timer for 20 minutes AMRAP (as many rounds as possible in time)
Beginner | Intermediate | Advanced |
| 3 kettle bell snatches each arm/ no kettle bell 5 off set push ups | 5 kettle bell snatches each arm/ no kettle bell 10 off set push ups | 10 kettle bell snatches each arm/ no kettle bell 20 off set push ups |
| 5 bent over row with barbell or had weights/ no barbell the 5 dive bombers | 10 bent over row with barbell or hand weights/ no weights then 10 dive bombers | 15 bent over rows with barbell or hand weights/ no weights 15 dive bombers |
| 5 Jump squats | 15 jump squats | 20 jump squats |
| 5 Tricep dips with chair or bench | 10 tricep dips with chair or bench | 15 triceps dips with chair or bench |
Kettle bell snatch
OPTIONAL – If you don’t have a kettle bell, do this instead:
Offset push ups
Bent over row with barbell or hand weights
OPTIONAL – If you don’t have weights. do this instead:
Dive bomber push ups
Jump squats
Tricep dips, using a chair or a bench/step
Keep a log of your performance this week. Then, 8 weeks from now, you can repeat this work out to see how your rep count (the number of times you can do each exercise) improves.
Good luck and please let me know how you did in the comments section below!