30-Minute Total Body Workout: No Equipment Circuit

It’s Thursday and we have deadlines to meet by Friday or even kids to pick up, clean and then make dinner. “I don’t have time for a workout today!”

Yes you do, lets make it quick.

It’s all about the supersets, high intensity, and rest periods today. These few exercises are great for when you need a quick but amazing workout. Try these heart pounding, fat burning and do it anywhere exercises- 30 minutes or less!

HOW IT’S DONE

Warm up first: Repeat twice, no rest

               30 Jumping Jacks

               20 Mountain Climbers

– Set a timer for 8 minutes on your phone, watch, or even look at the clock.

– Completing as many sets as you can of one circuit without rest until the timer goes off.

– After the timer goes off you may rest for 45 seconds before starting next circuit

– After finishing 8 minute timed circuit complete circuit 2

Timer set? Here we go!


Circuit 1                                                           Circuit 2

20 High knees                                                  12 Tuck jumps

12 Forward Lunges with double pulse            20 Mountain Climbers

20 High knees                                                  12 Jump Squats

10 Push ups                                                     12 Commandos

1 Minute plank hip taps                                   1 Minute plank forward reach

Modifications:

  • – Push up: Complete push up on knees if needed
  • – Plank hip taps: Hold 45 second – 1 minute plank if needed
  • – Tuck jump: Complete jumping jacks if needed
  • – Jump squats: Complete body weight squat if needed
  • – Plank w/ forward reach: Hold 45 second – 1 minute plank if needed

For some exercises that are not very popular here are some examples:

High Knees

30-Minute Total Body Workout: No Equipment Circuit

Tuck Jumps

30-Minute Total Body Workout: No Equipment CircuitCommandos

30-Minute Total Body Workout: No Equipment Circuit

Image via Women’s Health

Let me know in the comments below how you guys like the circuit!


DAYLON LEWIS is a NASM Certified Personal Trainer. Connect with on BodyBasicsTraining.com and on Instagram @BodyBasicsTraining.

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