Don't have time to work out?
Here are 18 workouts you can do at home, with no gym membership, in 18 minutes or less:
Here are 18 workouts you can do at home, with no gym membership, in 18 minutes or less:
WORKOUT NO. 1
8 rounds for time:
10 Curtsy Squats per leg
10 Hollow Rocks
Rest 3 minutes in between.
8 rounds for time:
5 Jump Lunge Right
5 Jump Lunge Left
5 Jump Squat
10 Sit-Ups
8 rounds for time:
10 Curtsy Squats per leg
10 Hollow Rocks
Rest 3 minutes in between.
8 rounds for time:
5 Jump Lunge Right
5 Jump Lunge Left
5 Jump Squat
10 Sit-Ups
WORKOUT NO. 2
For time:
30-25-20-15-10-5
Sit-Up
Frog Pump
Glute Bridge
Rest 5 minutes in between.
For time:
3-6-9-12-15-18
Sprawl to Tuck Jump
6-12-18-24-30-36
Alternating Reverse Lunge
***30-25-20-15-10-5 implies 30 reps of each, then 25 reps of each, then 20 reps, etc..***
For time:
30-25-20-15-10-5
Sit-Up
Frog Pump
Glute Bridge
Rest 5 minutes in between.
For time:
3-6-9-12-15-18
Sprawl to Tuck Jump
6-12-18-24-30-36
Alternating Reverse Lunge
***30-25-20-15-10-5 implies 30 reps of each, then 25 reps of each, then 20 reps, etc..***
WORKOUT NO. 3
For time (time cap of 14 minutes*):
50 Bodyweight Man Makers
*at the top of every 2 minutes you must complete 10 Sit-Ups
For time (time cap of 14 minutes*):
50 Bodyweight Man Makers
*at the top of every 2 minutes you must complete 10 Sit-Ups
WORKOUT NO. 4
Every 2 mins x 6-8 Sets:
6 Alternating Step Ups
100m Run
12 Sit Ups
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
Every 2 mins x 6-8 Sets:
6 Alternating Step Ups
100m Run
12 Sit Ups
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
WORKOUT NO. 5
Every 2 mins x 6-8 Sets:
6 Alternating Step Ups
100m Run
12 Sit Ups
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
Every 2 mins x 6-8 Sets:
6 Alternating Step Ups
100m Run
12 Sit Ups
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
WORKOUT NO. 6
Every 1min x 12-16 Sets:
1st - 6 Alt Step Ups + 100m Run
2nd - 10 Leg Raises + 10 Tuck Ups
***if you complete before 1min is up, use the rest of the 1min as a rest period***
Every 1min x 12-16 Sets:
1st - 6 Alt Step Ups + 100m Run
2nd - 10 Leg Raises + 10 Tuck Ups
***if you complete before 1min is up, use the rest of the 1min as a rest period***
WORKOUT NO. 7
Every 2mins x 6-8 Sets:
10sec Sprint
10 Cyclist Squats
14 Russian Twists
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
Every 2mins x 6-8 Sets:
10sec Sprint
10 Cyclist Squats
14 Russian Twists
***if you complete before 2 min is up, use the rest of the 2min as a rest period***
WORKOUT NO. 8
Every 1min x 12-16 Mins:
1st - 6 Reverse Lunge + 10sec Sprint
2nd - 12 Sit Ups
***if you complete before 1min is up, use the rest of the 1min as a rest period***
Every 1min x 12-16 Mins:
1st - 6 Reverse Lunge + 10sec Sprint
2nd - 12 Sit Ups
***if you complete before 1min is up, use the rest of the 1min as a rest period***
WORKOUT NO. 9
4 Rounds for Time:
Run 200m
10 Leg Raises (3sec lowering)
rest 3mins
4 Rounds for Time:
Run 200m
10 Windshield Wipers
4 Rounds for Time:
Run 200m
10 Leg Raises (3sec lowering)
rest 3mins
4 Rounds for Time:
Run 200m
10 Windshield Wipers
WORKOUT NO. 10
7min As Many Rounds as Possible:
Run 200m
10 Slow Mountain Climber
rest 3mins
7min As Many Rounds as Possible:
Run 200m
10 Body Saw
7min As Many Rounds as Possible:
Run 200m
10 Slow Mountain Climber
rest 3mins
7min As Many Rounds as Possible:
Run 200m
10 Body Saw
WORKOUT NO. 11
10-9-8-7-6-5-4-3-2-1
Leg Raises
*100m Run between sets
rest 3-5mins
For Time:
10-9-8-7-6-5-4-3-2-1
Tuck ups
*100m Run between sets
***10-9-8-7-6-5-4-3-2-1 implies 10 reps of each + 100m run, then 9 reps of each + 100m run, etc...***
10-9-8-7-6-5-4-3-2-1
Leg Raises
*100m Run between sets
rest 3-5mins
For Time:
10-9-8-7-6-5-4-3-2-1
Tuck ups
*100m Run between sets
***10-9-8-7-6-5-4-3-2-1 implies 10 reps of each + 100m run, then 9 reps of each + 100m run, etc...***
WORKOUT NO. 12
7min As Many Rounds as Possible:
Run 100m
12 V-Ups
rest 3mins
7min As Many Rounds as Possible
Run 100m
Bike 9/7 cals
12 Tuck Ups
7min As Many Rounds as Possible:
Run 100m
12 V-Ups
rest 3mins
7min As Many Rounds as Possible
Run 100m
Bike 9/7 cals
12 Tuck Ups
WORKOUT NO. 13
For Time:
10-9-8-7-6-5-4-3-2-1
L-Crunches
*100m Run between
sets
rest 3-5mins
For Time
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
*100m Run between sets
***10-9-8-7-6-5-4-3-2-1 implies 10 reps of each + 100m run, then 9 reps of each + 100m run, etc...***
For Time:
10-9-8-7-6-5-4-3-2-1
L-Crunches
*100m Run between
sets
rest 3-5mins
For Time
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
*100m Run between sets
***10-9-8-7-6-5-4-3-2-1 implies 10 reps of each + 100m run, then 9 reps of each + 100m run, etc...***
WORKOUT NO. 14
5min AMRAP
Run 100m
12 Close Grip Push Ups
rest 2mins
5min AMRAP
Run 100m
12 Cyclist Squats
rest 2mins
5min AMRAP
Run 100m
2 Wall Walks
5min AMRAP
Run 100m
12 Close Grip Push Ups
rest 2mins
5min AMRAP
Run 100m
12 Cyclist Squats
rest 2mins
5min AMRAP
Run 100m
2 Wall Walks
WORKOUT NO. 15
5min As Many Rounds as Possible:
1-2-3-4-5-6....
Wide Grip Push Up
*50m Run between each set
rest 2mins
5min AMRAP:
1-2-3-4-5-6....
Reverse Lunge (1 = 1/leg)
*50m Run between each set
rest 2mins
5min AMRAP:
1-2-3-4-5-6....
Leg Raises
*50m Run between each set
5min As Many Rounds as Possible:
1-2-3-4-5-6....
Wide Grip Push Up
*50m Run between each set
rest 2mins
5min AMRAP:
1-2-3-4-5-6....
Reverse Lunge (1 = 1/leg)
*50m Run between each set
rest 2mins
5min AMRAP:
1-2-3-4-5-6....
Leg Raises
*50m Run between each set
***1-2-3-4-5-6.... implies you will keep adding reps until the 5 minutes is up***
WORKOUT NO. 16
15min Countdown:
20sec L Sit
15m Quadruped Crawl Forwards
15m Quadruped Crawl Backwards
10 Push Up
10 Air Squats
15min Countdown:
20sec L Sit
15m Quadruped Crawl Forwards
15m Quadruped Crawl Backwards
10 Push Up
10 Air Squats
WORKOUT NO. 17
For Time:
15-12-9-6-3
Dips
*after each set:
5 Sprawls
NO REST RIGHT INTO
3-6-9-12-15
Hand Release Push Ups
*after each set:
5 Sprawls
***15-12-9-6-3 implies 15 reps of each + 5 sprawls, then 12 reps of each + 5 sprawls, etc...***
For Time:
15-12-9-6-3
Dips
*after each set:
5 Sprawls
NO REST RIGHT INTO
3-6-9-12-15
Hand Release Push Ups
*after each set:
5 Sprawls
***15-12-9-6-3 implies 15 reps of each + 5 sprawls, then 12 reps of each + 5 sprawls, etc...***
WORKOUT NO. 18
4min As Many Rounds As Possible:
400m Run
-then in time remaining-
6 Bodyweight Rows
6 Sit Ups
rest 2mins
4min AMRAP
400m Run
-then in time remaining-
8 Reverse Lunge Alternating Legs
rest 2mins
Repeat again from the TOP for 2nd Set
4min As Many Rounds As Possible:
400m Run
-then in time remaining-
6 Bodyweight Rows
6 Sit Ups
rest 2mins
4min AMRAP
400m Run
-then in time remaining-
8 Reverse Lunge Alternating Legs
rest 2mins
Repeat again from the TOP for 2nd Set
If you are unsure what any of these exercises are, a simple google search of the name followed by "exercise" should give you a full tutorial.
Ex: Sprawl
Google: Sprawl Exercise
Ex: Sprawl
Google: Sprawl Exercise
Are you going to do any of these workouts?
Show another person some time-saving workouts by giving the 1st tweet a retweet.
And if you want more content on health and fitness, follow @thejimmymackey.
Show another person some time-saving workouts by giving the 1st tweet a retweet.
And if you want more content on health and fitness, follow @thejimmymackey.
P.S.
Right now, I'm looking for 2 high-performers who want to lose 15-30lbs and gain 5-10lbs of muscle in the next 90 days.
If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "GO" for details.
Click below to DM me "GO" 👇
Right now, I'm looking for 2 high-performers who want to lose 15-30lbs and gain 5-10lbs of muscle in the next 90 days.
If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "GO" for details.
Click below to DM me "GO" 👇
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