Hello Halfsquare readers! First let me apologize for my absence and lack of fitness information. This past year has been quite busy for me both personally and professionally, but as a result many good things have transpired.
That being said, one of the biggest questions I receive from people is regarding exercise and their busy schedule. First of all, if you know me and if you’ve seen my training center, you know I don’t believe in 99% of the training methods and equipment seen in the average commercial gym. I also don’t believe we are so busy that we can’t find 30-45 minutes a day to exercise. I work 6-7 days a week and sometimes 14+ hours a day and still manage to train for 1-1 1/2 hours a day 5-6 days a week.
Let’s consider a worst-case scenario. You are stuck at home, you have no exercise equipment and only 15-20 minutes. Can you get an effective exercise program in? I’m willing to bet you can!
Scott’s minimalist, quick-fix workout:
warm up for a couple of minutes with some stretches, joint mobility exercises like shoulder circles, hip circles and leg swings; then perform the following series:
-bodyweight squats x 50 reps
-push ups x 50 reps
-crunches x 50 reps
-jumping jacks x 50 reps
-rest 30-60 seconds
-bodyweight squats x 40 reps
-push ups x 40 reps
-crunches x 40 reps
-jumping jacks x 40 reps
-rest 30-60 seconds
-bodyweight squats x 30 reps
-push ups x 30 reps
-crunches x 30 reps
-jumping jacks x 30 reps
-rest 30-60 seconds
-bodyweight squats x 20 reps
-push ups x 20 reps
-crunches x 20 reps
-jumping jacks x 20 reps
-rest 30-60 seconds
-bodyweight squats x 10 reps
-push ups x 10 reps
-crunches x 10 reps
-jumping jacks x 10 reps
-Congrats! You’re finished!
I realize that your current level of fitness may not allow you to perform many repetitions per exercise, that’s ok! Do the best you can. Simply decrease the number of repetitions per exercise for each series, the key is – work continuously with very little rest for the 15-20 minute time frame you have.
There you have it, no more “no time” excuses!
-Scott
Scott Shetler Fitness, Wellness 20 minute workout, body weight workout, crunches, excercise, quick-fix workout, squat
