Health

9 Quick Bodyweight Workouts You Can Do Anywhere

Get sweaty and feel all-over burn in less than 30 minutes, no gym required.

Philip Friedman / Justine Zwiebel / BuzzFeed

Did you know that you don’t need to spend hours in a gym every day to get a good workout?

NBC / Via hulu.tumblr.com

Actually, quick bodyweight circuits can be just as effective (if not more effective) than longer, lower intensity workouts — as long as you do them consistently and at a comfortably hard level of exertion.

So BuzzFeed Life asked NYC-based personal trainer Rob Sulaver, certified strength and conditioning specialist and founder of Bandana Training, to design nine no-equipment workouts you can do anywhere. They’ll help you get in shape while also teaching you some fundamental movements used in most workouts, so you can build a fitness routine you’ll actually stick to.

Find all the workouts below, plus some important info about how to do them at the bottom of this post.

WWE / Via reddit.com

 

LET’S DO THIS.

Want to start the BuzzFeed Life Get Fit Challenge? Awesome! Click here.

Justine Zwiebel / BuzzFeed
Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Extend the rest periods as needed.
• Repeat each circuit only once.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Extend the rest periods as needed.
• Repeat the circuit only once.
• Reduce the reps by half.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Reduce the reps by half.
• Extend the rest periods as needed.
• Do each set of jumping jacks for 30 seconds only.

Justine Zwiebel / BuzzFeed
Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Extend the rest periods as needed.
• Repeat each circuit only once.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Reduce reps by 5 or 10 per movement.
• Hold the side plank for 30 seconds.
• Extend the rest periods as needed.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Reduce the reps by half.
• Extend the rest periods as needed.

Justine Zwiebel / BuzzFeed
Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Do each set of jumping jacks for 30 seconds only.
• Extend the rest periods as needed.
• Reduce reps for moves 1, 2, 4, & 5 by half.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Repeat the circuit once only.
• Extend the rest periods as needed.

Philip Friedman / Justine Zwiebel / BuzzFeed

Get more info and a demo of each exercise in this workout here.

To make this workout easier:
• Reduce the length of the workout to 15 minutes.
• Add rest periods as needed.

But before you start! 6 quick things to know about these workouts:

thelonelyisland / Via youtube.com / mrjoeldelrey.tumblr.com

1. Each workout focuses on a particular muscle group, but they’re all designed to target your whole body.

This way you get a full-body burn over the course of the week. “When your lower body is tired and sore, we’re still able to work your abs,” says Sulaver. “When your upper body gets tired, we can move on to your core.”

2. Aim to do every rep of every move perfectly each time — don’t slack on form.

It’s important to maintain a comfortably hard pace (about a 7 or an 8 on a scale of 1 to 10 where 1 is rest, 5 is comfortable enough to be able to hold a conversation as you work out, and 10 is an all out effort). But don’t go so fast that you can’t do each move with perfect form. Also, if you’re new to working out, you might need to start at a 6 until you get the movements down.

3. Always warm up first and cool down after.

Sulaver recommends prepping for these workouts with the World’s Greatest Stretch and cooling down with some static stretching.

4. Definitely check with a doctor before starting a new training program.

If you have any health concerns, like high blood pressure or injuries, you should talk to a doctor first about what moves you should avoid or modify.

5. If you want to do these workouts as part of BuzzFeed’s 28-day Get Fit Challenge jump in anytime here.

6. You can always find detailed visuals and instructions on how to perform the movements here.

Now go get ‘em!

MTV / Via giphy.com

Photography: Philip Friedman
Hair & Makeup: Mel Paldino using NARS Cosmetics for Ennis Inc
On model: T.H.E. Short for men

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