Workout Routines

The 14-minute bodyweight workout to make up for missing a day in the gym

This quick-fix, no-weight routine will save your fitness program if you happen to skip a day in the gym.

Jump Squats
LeoPatrizi / Getty
LeoPatrizi / Getty
Duration 14
Exercises 13
Equipment X

Whether you had a crazy week at the office or were simply just too busy to make it to the gym, there's no way around it—missing a workout sucks.

Not only can it throw off your entire program, it can throw off your entire week. It's not the end of the world to skip a day in the gym, but it's just so much better when you don't.

This 14-minute workout from Luis Tejada of FOCUS N.Y.C. is the perfect quick fix—and trust us, you're going to need it every now and then. This rapid-fire routine will get you in and out with a nice pump, and you'll still feel like you got something done.

Directions

Circuit 1: Repeat the first circuit without rest for 4 minutes, then rest for 60 seconds before moving on to the next circuit.

Circuit 2: Repeat the second circuit without rest for 4 minutes.

The 14-minute bodyweight workout to make up for skipping the gym The warmup (Do 2 rounds)

Exercise 1.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
20 reps
-- rest

Exercise 2.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
15 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
-- rest

Exercise 4.

Walkout You'll need: No Equipment How to
How To Do An Inchworm/Walkout thumbnail
-- sets
5 reps
-- rest

Exercise 5.

High knees How to
Backward Sprint thumbnail
-- sets
30 sec reps
-- rest

The 14-minute bodyweight workout to make up for skipping the gym Circuit 1

Exercise 1.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
20 sec reps
-- rest

Exercise 2.

Deep Squat Hold How to
Squat thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
20 sec reps
-- rest

Exercise 4.

Deep Squat Hold How to
Squat thumbnail
-- sets
10 sec reps
-- rest

The 14-minute bodyweight workout to make up for skipping the gym Circuit 2

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 sec reps
-- rest

Exercise 2.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
40 sec reps
-- rest

Exercise 3.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
40 sec reps
-- rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 sec reps
-- rest
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