A 30-Minute Bodyweight Workout
  • March 19, 2015
  • I’m on the road this week, so having a backup plan to stay active is always a key. Yes you can walk everywhere and yes, you can workout in your hotel gym, but I’ve had some trips during which I got back to the hotel after the gym closed at 8 pm (8?! Really?!) or it rained, thwarting all of that outdoor activity that I was counting on.

    Relax, traveling Sweat-lifer. You’ve got this with a 30-minute bodyweight workout.

    The beauty of a bodyweight workout is that you can do a lot – a really ridiculous amount – with just your body and a little space on the floor. So push that suitcase to the side if you’re in a hotel room or just grab a spot in your favorite living room.

    The week’s workout (see the image below) starts with a Tabata interval series – :20 of work followed by :10 of recovery. We’re going to take this recovery as “active recovery” in an isometric hold. Tell your legs that I say, “You’re welcome.” For that Tabata interval, you can use an easy online Tabata timer like this.

    For the second series, you’ll do each exercise for one minute, give yourself about :15 of rest in between. When you’ve finished the series, rest for :30 then go back to the top and do it all again. Go through that set of exercises three total times. In need of some tunes? You can use this remixes playlist that I’m loving on Spotify.

    asweatlife_workout_bodyweight_15 03 16.docx

    Sumo jump: start in a sumo squat, touch your hands to the ground and jump up into a reach. Make sure to keep your knees from going beyond your toes and land softly.

    asweatlife_A 30-Minute Bodyweight Workout_sumo jump

    Lunge jump: Alternate that lunge as you jump into the air, switching the leg that’s in front as you jump in the air. Keep your front knee behind your front toe and drop your back knee to 90 degrees.

    asweatlife_A 30-Minute Bodyweight Workout_lunge jump

    Alternating reverse lunge kick: Step back into a lunge and as you bring your foot forward, kick. Then place that foot on the ground and switch legs. As you lunge, keep your front knee behind your front toe and drop your back knee to 90 degrees.

    asweatlife_A 30-Minute Bodyweight Workout_lunge kick 2

    Side to side squat jumps: With your feet hip-width distance, jump side-to-side in a squat position. As you land, land softly and keep your weight in your heels.

    asweatlife_A 30-Minute Bodyweight Workout_side to side squat jump

    Burpees: Move from a standing position to a plank position by jumping or stepping your feet back. You have the option to do a push-up in that plank position. Then jump or step your feet back forward and jump up. Repeat.

    asweatlife_A 30-Minute Bodyweight Workout_burpees

    Plank walks: In a plank position, move from a push-up position plank to a forearm plank by dropping down to one forearm at a time. Then go back to a full plank position one arm at a time. Try to keep your hips steady throughout the movement. You have the option to do this on your knees as well.

    asweatlife_A 30-Minute Bodyweight Workout_plank walk

    Squat jumps: Jump from a squat position and land softly in a squat position. If you don’t want to jump, you can just squat instead. Keep your weight in your heels and your butt back behind your knees.

    asweatlife_A 30-Minute Bodyweight Workout_squat jump

    Wide push-ups: With your arms wider than a traditional push-up, lower your chest down towards the floor, stopping when your arms are bent at 90 degrees. You have the option to do these on your knees as well.

    asweatlife_A 30-Minute Bodyweight Workout_wide push up

    Narrow squat reach (chair pose squats): keeping your knees and feet together, lower down into a chair pose. Raising your straight arms up, bringing your biceps towards your ears. Knees will still stay behind your toes here.

    asweatlife_A 30-Minute Bodyweight Workout_chair pose squat

    Russian twists: Twist from side-to-side in a boat position. You have the option to bring your heels down to the floor to make this easier or straighten your legs to make this more challenging.

    asweatlife_A 30-Minute Bodyweight Workout_russian twist

    Reaches (V-crunches): With your legs up in a V, lift your shoulders off the floor as you reach between your legs. You can bend your knees if you’re not super flexible.

    asweatlife_A 30-Minute Bodyweight Workout_V reach

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com, a destination for living your best life, with fitness as the catalyst. After graduating from University of Wisconsin with a degree in Journalism, she spent much of her career - before leaving agency life - creating and executing social media strategies for brands. aSweatLife fuses her experience and her passion for wellness. You can find Jeana - who’s certified as a personal trainer - coaching group fitness classes and hosting aSweatLife’s #Sweatworking events.

    4 thoughts on “A 30-Minute Bodyweight Workout

    Comments are closed.