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No Gym? No Weights? No Problem

No gym membership is no excuse. This cardio and muscle blasting workout can be performed pretty much anywhere.

By Mehmet Edip
No Gym? No Weights? No Problem

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This workout will also help you burn more fat due to the excessive post workout oxygen consumption (EPOC). Whether you're on the road, or just can't get to the gym, this total-body workout will get your motor revved and your muscles pumped. You don't even need any equipment—just some open space to move and sprint.

Not only will this high-octane workout will test and challenge your cardiovascular and muscular endurance, it will also target virtually every body part and muscle. Plus, you'll burn more fat due to the excessive post workout oxygen consumption (EPOC). Give this workout a try next time you can't get to the gym.

THE NO GYM / NO WEIGHT WORKOUT:

1. Sprint 100 yards - Perform 5 burpees - Sprint back to starting position
2. Sprint 100 yards - 5 burpees - 10 squat jumps - Sprint back to start 
3. Sprint 100 yards - 5 burpees - 10 squat jumps - 15 air bicycles - Sprint back 
4. Sprint 100 yards - 5 burpees - 10 squat jumps - 15 air bicycles - 20 pushups - Sprint back 
5. Sprint 100 yards - 5 burpees - 10 squat jumps - 15 air bicycles - 20 pushups - Superman plank for 30 seconds - Sprint back

(All 5 stages constitute 1 lap)

If you can't perform the reps stated then adjust according to your fitness levels. Perform 3 laps to begin with and, as your endurance increases, slowly start adding more laps. More advanced athletes may want to begin with 5 or more laps.

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