This 20-minute workout will help you burn calories, build stamina, improve athleticism, and even challenge you mentally. All you need is your bodyweight!
Workout Description
Let's say you had to stay late at work, you're rushing to get out the door and into your car. Traffic is heavier than usual, and time is running out. You check the clock and realize you won't make it to the gym before it closes. No workout today.
Those dedicated to fitness know that you don't need a gym to get a great workout. In fact, the only thing you need is something you always have with you – your body.
Your body is all you need for this workout. This 20-minute workout will help you burn calories, build stamina, improve athleticism, and even challenge you mentally. As a result, your body will look and feel better.
General Principle
Use this program three to four times a week for the next six weeks to get a great cardio workout. It can be done after a strength training session or as a standalone workout. It's a versatile program, so fit it into your training schedule however it suits you best. It's also perfect for complementing our 6-week summer workout challenge.
The philosophy behind this workout is based on High-Intensity Interval Training (HIIT). HIIT workouts allow you to do a lot of work without spending a lot of time. You alternate periods of maximum effort (high intensity) with periods of rest. Since the body is not accustomed to frequent changes in intensity, its ability to adapt is reduced. This leads to changes in heart rate, body temperature, and breathing patterns. In other words, you'll be exhausted by the end of the workout. The long-term result? A leaner, stronger, and more complete body.
The Workout
All you need is space and a clock or stopwatch. This can be done indoors or outdoors, depending on your preference. There are nine bodyweight exercises that you'll do in one circuit or giant set. Count reps or don't, it's up to you. Just keep an eye on the clock, because time is what counts.
Start the program by alternating 40 seconds of work with 20 seconds of “rest”. This means one minute is complete. This 20-second period is for taking deep breaths, transitioning to the next movement, and mentally preparing.
As your workouts progress, you'll likely notice it takes less effort to complete the workout. At that point, you need to challenge yourself. Add five seconds to your work time and reduce five seconds from your rest time. Aim to do this two weeks after starting the program. When the 45/15 splits become easier, add another five seconds to your work time and reduce five seconds from your rest time. Here's what your work time will look like over the next six weeks.
- Weeks 1 & 2 – 40 seconds work, 20 seconds rest
- Weeks 3 & 4 – 45 seconds work, 15 seconds rest
- Weeks 5 & 6 – 50 seconds work, 10 seconds rest
After the ninth exercise, you'll get a one-minute break. After that minute, you'll start in reverse and do the exercises backwards. Start with the last exercise and work your way back up to the beginning of the list.
Exercises
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Lunge: Place your hands on your hips and stand tall. Step forward with your left leg as far as possible or until your knee touches the floor. Return to the starting position. Repeat with your right leg. Continue until time is up.
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Bodyweight Squat: Stand tall with your hands on your head. Keep your feet shoulder-width apart. Squat as deep as possible or until your hips are lower than your knees. Return to the starting position. Continue until time is up.
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Mountain Climber: Get into a push-up position with your arms extended. Quickly bring your left knee in. As you push your left leg back, bring your right knee in. This should mimic a running in place motion. Repeat, alternating legs, until time is up.
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Running in Place: I don't think you need instructions for running in place, do you? Good. Let's move on.
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Burpees: Squat down. Place your hands on the floor. Kick your feet back behind you to end in a push-up position. Do a push-up. Bring your knees back in. Return to the starting position and jump in one motion. Repeat until time is up.
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High Kicks: Stand tall and kick your leg as high as possible in front of you. As your leg comes down, reset and repeat with the opposite leg. Repeat until time is up.
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Arm Press and Row: Stand tall and extend your arms in front of you. Make fists with your hands and perform a rowing motion. Imagine you're holding a heavy weight. Squeeze your back muscles as you reach the end of the row. Open your hands and perform a press, as if pushing something heavy away from you. Squeeze your chest muscles when your arms are extended. Repeat until time is up.
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Sit-up: Lie on the floor with your legs bent and feet flat. Place your hands behind your head, but don't interlace them. Keep your elbows wide. Use your abdominal muscles and sit up as high as possible until you feel a strong contraction in your abs. Lower yourself back down to the starting position in a controlled manner. Repeat until time is up.
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Bicycles: For the abdominal bicycle, stay in the same position you were in for the sit-up. Lift your legs so they are bent at a 90-degree angle. Bring your left knee in and sit up, bringing your right elbow in. Return to the starting position and repeat with the opposite knee and elbow. Continue until time is up.
- Lunge: 40-50 seconds work, 10-20 seconds rest
- Bodyweight Squat: 40-50 seconds work, 10-20 seconds rest
- Mountain Climber: 40-50 seconds work, 10-20 seconds rest
- Running in Place: 40-50 seconds work, 10-20 seconds rest
- Burpees: 40-50 seconds work, 10-20 seconds rest
- High Kicks: 40-50 seconds work, 10-20 seconds rest
- Arm Press and Row: 40-50 seconds work, 10-20 seconds rest
- Sit-up: 40-50 seconds work, 10-20 seconds rest
- Bicycles: 40-50 seconds work, 1 minute rest
Summary
This 20-minute HIIT workout is an ideal way to burn calories, build endurance, and improve overall physical fitness. It can be done anywhere, anytime, without the need for special equipment. Just use your bodyweight and enjoy the results of your workout!
