Over the past month or so, I've had various requests from people for a bodyweight workout. That is, completely cardio, no weights and high intensity. Basically, if you're too self conscious to join the gym, or don't like the atmospheres of gyms, or for most people its just that they don't have time to go to the gym with busy lifestyles. I decided to take some former knowledge and structures and use them to create a home workout. All you need for this particular routine is anywhere between 10-30 minutes of your time depending on how many times you'd like to repeat the circuit (Personally I'd aim to repeat it 2-3 times) and a decent (but not too large) amount of space. I do a similar, higher intensity workout to this in boxing and from personal experience I can tell you that it shreds fat and rips and cuts your muscles in ways that you wouldn't believe, but you've got to stick at it! With regard to the amount of times to do this workout a week, I'd recommend 3-5 times, maybe do it in the morning before you have to go to work, school, university etc. It would definitely be an amazing way to energise and kick start your day. This workout is suitable for anyone, its an entry level workout and its easily made more intense; and the best part about that is, the limits to which you can go with regard to intensity are endless. This workout will work all of your body, but it is especially good for core. If you've got that annoying body fat around your midsection that just won't seem to shift, this will definitely do the trick! Oh, you'll also need some form of stopwatch (phone, ipod, computer etc.) Anyway, enough introductions and lets get down to the workout.
30 Seconds Running on the spot
20 Seconds High knees
20 Seconds Heel Flicks (Flicking your heels towards your glutes, almost a running motion)
10 Seconds sprinting on the spot
30 seconds high knees
10 seconds running
15 seconds sprinting on spot
10 Tuck Jumps (Jump into the air, tucking your legs up beneath you)
10 Star Jumps
10 Seconds Running on the spot
10 Squat Thrusts (Begin in a press up position, thrust your knees towards your chest before returning to the start position)
10 Press Ups
10 Crunches
20 Seconds High knees
20 seconds heel flicks
10 Squats
10 Dorsal Raises (Lie on your front, place your hands by your head and proceed to raise your chest from the floor before returning to start position)
10 Burpees (Same premise as a squat thrust, but after thrusting your knees forward, change into a standing position, then back to the start position)
20 Seconds Running on the spot
30 seconds high knees
10 seconds sprint
20 seconds high knees
15 seconds sprint
Okay so there's your circuit. Anyone interested in a higher intensity version of that, just get in touch with me (details below) Realistically, one run through of the circuit should take you 10-15 minutes depending on how fast you're willing to go. Obviously its better to perform these exercises fast to keep the intensity high and therefore maximise the calories burned and fat lost. Also, if you own a skipping rope, I'd recommend that you did some skipping to warm up for the circuit. Try doing 2 minute rounds with 30 seconds rest in between. The best idea would be to do around 3-5 rounds of this (Skipping is great for your core, so if you haven't got a skipping rope/don't know how to skip - now is the time to buy one and learn!
Hope this proves useful for people and that some give it a go because it really is a fantastic workout, and its even better when modified to a higher intensity. So if you'd like to give me any feedback on this post, whether its requesting the more intense version of this workout or even just some general comments and suggestions; everything is welcome! You can find me on Twitter - @Wrighty__ Facebook - www.facebook.com/wrightyx or alternatively just leave a comment under this post. I look forward to any feedback that people may have. So until next time,
Keep Testing The Limits,
Alex.
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