BODYWEIGHT WORKOUT IN 30 MINUTES
Don’t have the time to hit the gym but still want to burn fat, tone up and break a sweat in the comfort of your own home?
Bodyweight workout solely uses your own body weight to form resistance in your work out, without using any equipment from the gym. So if you can squeeze in 30 minutes, and you’ll have your daily boot-camp bodyweight workout right in the comfort of your own home.
Here is a 10-minute circuit that you can repeat three times to get an exhilarating half an hour bodyweight workout.
Jump Rope Drill
The name of this speaks for itself. All you would have to do it stand with your legs slightly apart and knees bent, and your arms bent at the sides. Start jumping but with your legs only lifting a few inches from the ground. Rotate your arms and your shoulders as if you are really jumping rope. Do this for 1 minute and 30 seconds.
Works: Calves, thighs, shoulders and back plus cardio.
Drop your arms to the side, back straightened, with your feet spaced at the width of your hips. Bend your knees as if you were going to sit on a chair, with your weight on your heels and not your toes. Always remember to keep your back straight. Return to starting position and repeat this for 2 minutes.
Works: Thighs and butt
Step forward with your right leg, and bend both your knees at a 90-degree angle. Keeping your back and chin straight is essential, so keep your focus on a point in front of you to avoid looking down. Hold for 30 seconds then return to starting position. Now hold another 30 seconds with your left leg.
Works: Hips, butt and thighs
Vertical Leg Crunches
Lie with your back flat on the ground, and place your hands below your head. Lift your legs up to the air making sure they are up straight, not locking your knees. Raise your arms and try touching your toes. Keep your ab muscles contracted. Lower your upper body and now you have completed 1 rep. Repeat as many reps as you can in 30 seconds.
Start at your vertical leg crunch position (with legs vertically up), reach the outside of your right thigh with both your arms. Tighten your abs as you do this. Now return to the center and repeat the same thing but this time to your left thigh. Do as many reps as you can in 30 seconds.
From that position, lie on your back with your palms on the ground and lower your legs till they are both 1 foot off the ground. Move your legs up and down continuously in the opposite direction (as the name suggests, you will be kicking your legs up and down). Remember to not let your legs touch the ground. Do this for 1 minute.
Works: abs and hips
Modified Lower-Back Bends
Lie down on your stomach with your legs kept straight. Your feet should be apart at the width of your shoulders. Bend your arms at the elbows, keep your palms placed on the mat at a level slightly higher than your shoulders. Slowly, raise your arms and your legs till they are about 6 inches off the mat. Don’t forget to flex your butt and lower back as you do this. Continue doing this
for 30 seconds.
With your feet apart and your arms straight, near your shoulders. Your body should be in a straight line from your head to heels. If you are a beginner, you can start on your knees instead of your toes. Keep your abs tight as you bring your body lower by bending your arms. Remember to keep your body straight as you are doing this. Return to your starting position and repeat this for 30 seconds.
Works: Arms, chest, abs and back
Diver-Bomber Push Ups
Still being at the push up position, widen your feet and point your butt to the ceiling. Lower your body to the floor by dragging your body towards the mat and bending your arms. You will have to press your body upwards straightening your arms, and arching your lower back. Go back to the position of having your butt pointed to the ceiling and repeat the steps for 30 seconds.
Works: Arms, chest, abs and back
Start by standing up with your legs together and your arms by your sides. In one jumping motion, spread your feet about 3 feet apart, and have your hands above your head. Then in another jumping motion, go back to the position you first started in.
Works: Butt, hips, thighs plus cardio
Repeat this regime another 2 more times and enjoy your full 30-minute workout.