Routines for Busy Days
Body Weight Workout Routines for Busy Days
It may seem difficult or impossible to incorporate a workout through your busy schedule, especially when it is required to go to the gym. If you only have about ten minutes, if you simply do not have the energy to go to the gym, there is a meter of snow outside, you’re on vacation, there is a lot traffic or you have little space to work with, here are some intense and effective routines for a quick workout. No need for dumbbells, equipment, gym membership or a lot of time!
Routine #1
If the routine is too easy, do not hesitate to do it more than once.
Plank—4x30sec/rest 10sec
Put yourself in a push-up position, hands directly under the shoulders. Contract your shoulders down and keep your abs and glutes contracted. Make sure your body is in a straight line from head to toe.
Hold the position for 30 seconds
Rest 10 seconds
Repeat 4 times
Glute Bridges—2x20reps/10sec rest
Lie on your back, arms on each side of your body. With your knees bent, keep your feet about one foot (30cm) from your glutes. Push through your heels to raise your hips. Activate your hamstrings. You should only have two points of support: your heels and your shoulders.
Hold the position for 5 seconds, then repeat 20 times
Take a 10 second rest then do a second series
Walkouts—2x10reps/1min rest
Stand with your feet at shoulder width, drop your hands to the ground, bending only the hips. Without moving your legs, walk your hands until you reach the plank position. Push up and return to your initial position by walking with your hands back towards your legs.
Perform 10 repetitions
Take a 1 minute break then do a second series
Squats—3x20reps/10sec rest
Standing with your feet slightly wider than shoulder width, point your feet outward. Keeping your core straight, perform a squat by pushing your knees outward until you reach a 90 ° angle. Push through your heels to return to your standing position.
Perform 20 repetitions
Rest 10 seconds then do 3 series
Circuit #1
Do the circuit 4 times without rest.
Reverse lunge
8 repetitions per leg/16 repetitions total
Starting in a standing position, take a long step back so that your front knee is at a 90° angle. Return to the original position by pushing through the heel of the front leg.
Spiderman push-up
5 repetitions on each side/10 repetitions total
Starting in a push-up position with your hands on the ground. Bring your right knee to your right elbow. Try to touch your elbow with your knee. Get as close to the ground as possible during this movement and go back up when you are bringing your elevated foot back to the its starting position. Continue by bringing the left knee to the left elbow.
Repeat 5 times on each side
Jumping Jack
Perform 20 repetitions
Plank/push-up
Do 10 reps on each side/20 repetitions total
Start in a push-up position with your hands on the ground. Go down on your forearms, one arm at a time. Then go back up on your hands, one arm at a time. Do not do a push-up. Perform 10 repetitions starting with the left arm and then 10 more repetitions starting with the right arm for a total of 20 repetitions.
Circuit #2
Do the circuit 4 times without rest.
Right side plank — 30 seconds
Left side plank — 30 seconds
Squat jump — 30 seconds
Push up – 30 seconds
Burpees— 30 seconds
Split squat jump — 30 seconds
Run
Quick 20-minute interval running workout:
5-minute warm-up
1 minute light jog
30 seconds fast walk
1 minute light jog
30 second sprint
Rest 1 minute (light jog or walk)
30 second light jog
1 minute fast running
30 second sprint
30 second light jog
1 minute fast running
30 second light jog
30 second sprint
Rest 1 minute (light jog or walk)
1 minute fast running
30 second light jog
1 minute fast running
1 minute sprint
30 second fast running
30 second sprint: Give it all you got!!!
1 minute walk