20 Minute Total Body Workout, No Equipment Required

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I’ve been traveling a lot lately and, not wanting to miss a pre-planned workout session I’ve tried to get creative with finding ways to get active in all sorts of conditions.

Working out in poorly equipped hotel gyms? Check.
Smashing my knees against sharp table edges while trying to do lunges in my hotel room? Check.
Catching my skipping rope against the ceiling while attempting to skip in hotel corridors. Check.
Slipping and falling flat on my face trying to run in the rain? Yep.
Ruining a superset or circuit training session by having to wait endlessly for my turn on a machine in a busy gym? Oh yes.

I decided the only sure-fire way to to get a workout in was to get independent. No machines. No queues. No weights. Just body weight and a whole lot of energy. Get some music in your ears and get ready to sweat. Here’s a workout that includes plyometrics, core work, full body movement, glutes, chest, shoulders and triceps – all your lady bits sorted. You can do this workout literally anywhere – I’ve done this workout even in cramped hotel rooms between a bed and a window with no problem!

Ready? Go!

How To Do The Workout

Read through and make sure you know how to properly perform each move. If you aren’t sure – load up the linked video tutorials and try them before you begin your workout so you don’t lose momentum during your workout due to not knowing the moves. Once you know the exercises, get your phone out and set a timer for 7 minutes – you’ll need this to hand during your workout.

Once you’re warmed up, do the first 7 minute circuit with no breaks during the 7 minutes. You do each of the 4 exercises in sequence and go through the entire set of 4 exercises as many times as you can during the 7 minutes. You can recover for one minute and then follow the same pattern for the 2nd circuit. When you finish the last squat jump, go straight into the 1 minute squat hold without a break. Don’t forget to stretch afterwards!

Warmup: 4 minutes
30 seconds x toe-touches
1 minute High-knee jog on the spot
30 seconds jumping jacks
(repeat all 3 exercises)

Circuit 1: 7 minutes
15 x Burpees
20 x Russian Twist (10 on each side, without weights)
40 Mountain Climbers (20 on each leg)
20 x Leg Raises
(Repeat the entire sequence as many times as you can during the 7 minute period)

Rest: 1 minute

Circuit 2: 7 minutes
20 x Spider Lunges
10 x Push Ups
30 x Plank Hip Dips (15 each side)
20 x Squat Jumps
(Repeat the entire sequence as many times as you can during the 7 minute period)

Squat hold: 1 minute

Annnndddd you’re done! If you want to train at home on a regular basis you can create your own circuits by progressively swapping out exercises with other plyometric or compound exercises, reducing the rest window, or doing 4 circuits instead of 2 for a total of 28 minutes a la Kayla Itsines.

Happy training!

Julia wears Under The Same Sun tights and crop top made from recycled plastic. Available at Y Apparel in Dubai.


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