Every girlfriend that I have gets pressed for time every now and then (some more than others), and all too often when something’s got to give, it’s the gym. Let’s face it, you don’t want to skip work or a hot date, so, unfortunately, the gym’d the first thing on the hit list.
So. what should you do? The quick and the real solution – the below 20-minute workout you can do at home. No commute to the health club, no traffic, no packing the gym bag. The workout below focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump. Give it a try next time you’re trapped at home or at the hotel and have the training itch.
How this workout works
- Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.
- If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. Rest-pause is where, when reaching failure during a given set, you rest anywhere from 10-30 seconds and continue repping out.
- After each circuit, rest 2 minutes. Repeat the circuit 3-4 times, or however many times you can in 20 minutes.
1. Mountain Climber
- Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
- Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.
- Complete 30 reps.
2. Sumo Squat
- Stand with your feet wider than hip-width apart. Give yourself a few feet and stand wide.
Angle the toes out and away from the center of your body.
- Bend the knees and the hips to lower into your squat, squeezing your glutes at the bottom of the move.
- Be mindful to keep your back neutral and long, drawing the tailbone straight down to the floor each time. Avoid allowing your knees to go out beyond your toes or allowing your upper torso to lean forward.
- Once lowered, press up to standing, driving up through your heels.
- For a tougher workout, hold a dumbbell or kettlebell with 2 hands while extending your arms long, letting it hang down the center of your body.
- Perform 15 reps.
3. Up and Down Plank
- Come into a plank position with your legs straight and forearms resting on your mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
- Keeping your torso parallel to the floor, plant your right palm on the mat as you raise your body, so your right arm is straight.
- Repeat with left arm, so you’re now in a straight-arm plank.
- Now, move your right forearm back onto the mat and then the left, lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
- Repeat for a total of 10 reps, and then reverse the direction for another 10 reps.
4. Jump Squat
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Perform 15 reps.
5. Toe Touch Crunch
- Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.
- Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off ground so your toes move toward your fingers. If your neck tires, place one hand behind your head.
- Perform 15 reps.
6. Reverse Plank
- Start sat down on the floor. Hips flexed, knees and legs extended straight in front of you. Place your palms on the ground and spread your fingers to help support yourself.
- Lean back so that your torso forms a 45-degree angle with the floor. Keep your hands behind your hips, almost in line with your shoulders.
- Support your body weight with your hands and feet as you lift your hips. Imagine you are trying to push your body up towards the ceiling
- Bring up your torso, legs, and thighs until you have created a straight-line plank position.
- Squeeze your abdomen and focus on pulling it in as you push upwards.
- Hold this position for 30 seconds.
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