No equipment? No time? No excuse.
Don’t make excuses – go and do the work. You want to improve.
There’s always time to squeeze in a bodyweight circuit, but only if you make time.
Whether you make time before work, during lunch or right before dinner I am going to present you with a simple bodyweight circuit that you can do which will work various core muscle groups in your body and it uses 6 simple exercises:
- Push ups
- Sit ups
- Mountain climbers
- Squat jumps
- Side plank
This will work your pectorals, deltoids, triceps, biceps, obliques, abdominals, latissimus dorsi (the muscles in your back) and quadriceps mostly whilst also working your hamstrings a bit.
Your aim is to complete as much of each exercise as you can in 30 seconds with the exceptions being plank where you have to sustain the isometric contraction.
Without further ado, here is the circuit:
- Push ups x 30 seconds
- Sit ups x 30 seconds
- Mountain climbers x 30 seconds
- Squats x 30 seconds
- Side plank x 45 seconds
- Plank x 60 seconds
- Side plank x 45 seconds
Now if you do your maths this will add up to 4 minutes and 30 seconds – that’s not a lot of time to complete the circuit. However, I do recommend attempting to complete the circuit at least twice if possible and up to 4 times.
Try not to rest between exercises – they all tend to work different muscle groups anyway and when performing multiple sets give yourself 30 – 120 seconds between sets depending on how you feel.
Not hard enough?
Alright, I get it. You’re used to doing this sort of stuff. These ‘basic’ exercises don’t phase you, so here are variations for you:
Push ups – replace with diamond/triangle push ups, elevate your legs, place your legs on an exercise ball or perform clapping push ups. Make sure your chest touches the floor for maximum muscle engagement.
Sit ups – replace with v sits and keep your arms and legs off the floor for the whole 30 seconds.
Mountain climbers – replace with squat thrusts. The explosive motion will fatigue your legs quicker and further engage your quads.
Squats – replace with squat jumps and drive up with your legs as much as possible, otherwise replace with burpees.
Side plank – whilst doing side plank, raise your arm and leg off the floor and hold to make a star. This will help further activate your glutes and work your hip abductors. These are important muscles for stability when running.
Plank – twist while performing plank so one hip drops to the floor (whilst holding your bodyweight) and twist to the other side so the other hip touches the floor. This will help work your obliques which help you hold your form when you are running and getting fatigued. Other variations include lifting one leg off the floor, one arm or one leg and arm diagonally.
Find Make the time!
Now that you’ve got a quick simple workout you can perform practically anywhere (I can’t think of anywhere you can’t perform this circuit other than maybe a cave or something like that) be sure to make the time to complete the circuit and you’ll be sure to not only feel stronger but feel better knowing that when you get to work in the morning, you’ve already completed a workout.
Let me know how you find this bodyweight circuit and of any potential suggestions to make it more challenging if necessary!