Posted on September 02, 2015 by Jenny Cromack

Many of you reading this blog will often travel with work with no access to a gym on your travels, or you may need to workout at home but not have any equipment.

This equipment free workout is perfect for those times, when you need to have a workout but don’t have access to a gym. This workout contains:

1. High Intensity Interval Training – so is great for developing your fitness levels and fat burning

2. Resistance Training Exercises – so great for developing your strength and muscle tone

This equipment free workout is a great all round workout which will improve your health and easily fit into your day and get those endorphins flowing! Although this workout doesn’t use any equipment, you can use dumbbells if you have them!

Warm Up

Squats x 8

Squat into calf raise x 8

Lunge and rotation x 12 (rotate to the same side as the forward leg)

Reverse lunge x 12

Knees high x 30 seconds

Heels to bum x 30 seconds

Star jumps x 30 seconds

Main Workout  –

Intervals 1 – perform each exercise x 40 seconds, 20 seconds rest between. Repeat each exercise x 2. 

A. Jump Squats

B. Star Jumps

C. Burpees

Body Weight Circuit 1 – perform all exercises x 12-16 reps. Repeat the circuit x 3

A. Wide Squats

B. press ups (put your feet on a step to make harder!)

C. Walking Lunges

D. Close Grip press ups (or Tricep Dips)

Intervals 2 – perform each exercise x 40 seconds, 20 seconds rest. Repeat each exercise x 2

A. Mountain Climbers

B. Star Jumps with Floor Touches

C. Tuck Jumps (or Squat Jumps)

Body Weight Circuit 2 – perform all exercises x 16 reps, repeat the circuit x 3

A. ATG Squats

B. Hot Hands

C. Single Lunges

D. Crunches

Cool Down

Complete static stretches for the whole body, hold each one for 20-30 seconds.