30 Minute Bodyweight Workout – No Gym Required

This bodyweight workout is an effective way to strengthen and stretch your whole body without any machines or weights. These supersetted moves will help build strength and boost your metabolism. Take this workout outdoors to the park, or inside on your living room floor – either way, there’s no excuse to skip a workout again.

Warm-up
● High knees – 30 seconds

● Butt kicks – 30 seconds

● Jumping jacks – 60 seconds
Workout

You’ll perform each of the exercises for 1 minute. Starting with pair 1, alternate 1 minute of each exercise, completing 3 sets of each before moving to pair 2. Rest 60 seconds before moving onto the next pair of exercises.

1A Squat with shoulder press – Stand with feet hip-width apart. Bend hips and knees, sticking butt back and out as if you were going to sit on a chair. Lower knees as close to 90 degrees as possible, making sure heels do not rise off the floor. Slowly press through heels to return to standing, and press arms straight over head.

1B Wall sit – Slowly slide your back down a wall until your thighs are parallel to the ground, and your knees are directly above the ankles. Keep your back straight. Hold for 60 seconds.