I am a firm believer that you don’t need much to get a good workout in – just your body, some space and a little bit of time (you don’t need a minute more than 20 to be dripping in sweat!)

People underestimate how much of a workout you can get in just using your own bodyweight. Kettlebells are an amazing tool, but that doesn’t mean you need a fully equipped gym to get fitter and stronger! Movements like squats, planking and push-ups are not only excellent to build strength, but they are fundamental for everyday life! Adding them into your workout routines will, without a doubt, make daily movements like sitting and standing easier.

Life is hectic and often thinking of what workout to do in the gym can just add to your stress. So if you’re out of ideas and out of time, here are some tips and movements to help you get #SweatyIn20 and a few reps closer to being the fittest and healthiest version of YOU!

 

 – Workout Options –

Circuit

Pick one movement per category (Legs, Upper Body, Core, Whole Body – see the tables below under “Movements”) and complete one minute per movement and then rest one minute. Complete 4 rounds in total.

For Example:

Minute 1 Minute 2 Minute 3 Minute 4 Minute 5
Legs Upper Body Core Whole Body  Rest
 Reverse Lunges  Knee Push-ups  Side Plank (0:30 L / 0:30 R)  Jumping Jacks  Have some water!

EMOM (Every Minute On the Minute)

Chose a movement from each category. Every minute, do 5 – 12 reps per movement depending on your fitness level. If you finish your reps in, for example, 20 seconds – you get 40 seconds rest! Complete 5 rounds. (Make sure you have at least 15 seconds rest per minute! )

For Example:

Minute 1 Minute 2 Minute 3 Minute 4
Legs Upper Body Core Whole Body
6 broad jumps  12 tricep dips  12 sit-ups 6 Half Burpee

AMRAP (As Many Rounds As Possible)

Choose two movements from legs, arms and core for 8-10 reps and complete as many rounds as you possibly can in 9 minutes. Take a 2 minute break and repeat.

For Example:

9 minute AMRAP:

  • 10 squats (Legs)
  • 10 push-ups (Arms)
  • 10 Russian twists (Core)
  • 10 lunges (Legs)
  • 10 shoulder taps (Arms)
  • 10 sit-ups (Core)
  • This qualifies as ONE round! Once you finish your 10 sit-ups, start back on your squats and complete all movements through to the sit-ups again and keep repeating until the clock hits 09:00!

– Movements –

Beginner

If you are new to exercise or started exercising consistently in the last 3 months

Legs Upper Body Core Whole Body
 Squats  Floor Tricep Dips Plank  Burpee
 Lunges  Knee Push-ups  Side Plank  Jumping Jack
 Reverse Lunges  Arm Circles  Ankle Touches  Half-Burpee
 Curtsy Lunges  Inch Worms  Bicycle Sit-Ups   Squat into Punch
 Wall Sit  Downward Dog  Tucked Hollow Hold  Crab Crawl
 Glute Bridges  Shoulder Taps  Knee Tucks in Plank  Bear Crawl
 Clam  Pike Planks  Sit-Ups  Man-Makers
Lying Lateral Leg Raises  Punches  Russian Twists  Crab Taps

Intermediate +

If you have been exercising consistently for 6 or more months

Legs Upper Body Core Whole Body
 Broad Jumps  Chair Tricep Dips Plank Jacks  Burpee Tucks
 Lunges into Single Leg Hop  Full Push-ups  Side Plank Dips  Jumping Jack
 Single Leg Deadlift  High Plank into Downward Dog  Suitcase Crunch  Break Dancers
 Jump Squats  Inch Worms + Push-Up Toe Touches  Turkish Get-Ups
 Pendulum Lunges  Pike Push-Ups  Extended Hollow Hold  Reverse Plank + Leg Extension
 Single Leg Glute Bridge  Plank Walks V-Ups  Push-Up into Knee Tuck
 Pulse Squats  Push-Up with Rotation  Leg Raises 180 Degree Burpee
Split Squat Wall-Walks  Commando Plank  Bear Crawl

These are just a few examples of movements you can use. You can get as creative as you like with combining movements, time domains, workout structures and places that you workout! Add weights in if you have a gym contract and other movements such as kettlebell swings, dumbbell front raises and step ups!

What is your favourite workout to do when you need to get a quick sweat on?

Yours in sweatyness

Xx

Ash Webb

P.S. You can follow me on Instagram here for more #sweatyin20 ideas!

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