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30 Minute Equipment-Free Workout Circuit for Busy Days

By Angela Bekkala
February 17, 2017
Healthy Living

It’s a common misconception that you need hours and hours of exercise to see any benefit. In reality, you can get a fantastic workout in less than 30 minutes if that’s all you have time for. My suggestion is that something is always better than nothing!

A circuit routine is one of your best options if you are short on time. Your heart rate will remain elevated throughout the workout since there aren’t any rest periods between moves. Incorporating body weight exercises can pack a big punch in intensity. Plus they can be done anywhere. On a work trip and staying at a hotel with no gym? Can’t afford a gym membership or fancy home equipment? No problem!

Try this 30 minutes or less workout that can be done by just about every body at anytime.

workout.pngSquat: Stand with feet slightly wider than hip width, toes slightly turned out. Bend knees and shift hips back to lower into a squat, keeping chest lifted. Return to standing.

Pushup: Get into high plank position. Place your hands firmly on the floor while bracing your core and back is flat. Lower your body down towards the ground, keeping back flat and body in a straight line with arms close to the body at a 20-40 degree angle from your body. Ideally, you want your chest to touch the floor while maintaining proper form. Exhale as you push back up to starting position.

Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Repeat on opposite leg.

Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Alternating Reverse Lunges: Stand tall with hands on hips or overhead. Take a large step back with your left foot. Lower your hips so that your right leg becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.  Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Repeat on other side.

Plank: Begin in pushup position. Bend your elbows and rest your weight on your forearms to make a 90 degree angle from shoulder, elbow and hands. Engage your core to form a straight line from head to toe.

Single Leg Squat: Balance on one foot and squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you. Once down to about a 90 to 115 degree angle in your knee, extend your leg back up to standing.

Pushup to Side Plank: Perform a push and as you come back up to starting position, roll onto the side of your left foot as you raise your right arm straight up from your shoulder. Keep the core engaged and hips high. Return hand in the air to the ground to perform push up. Repeat with rolling onto the side of right foot, raising left arm to the sky.

Always seek medical attention if you are new to an exercise program.