When we’re used to our gym, it’s hard to imagine what you’d do without it.You’re comfortable with the staff, the equipment, the layout, the locker room, etc., and it becomes our second home.But what happens when you can’t make it to the gym? What do you do when you have no time and no equipment, but still want to work out?BODYWEIGHTOne machine we sometimes forget about is our own body.  Our muscles and bones act as a system of levers, and we use them to move our bodies around in space.  So if you’re out of time, can’t make it to the gym, and don’t have equipment, then your best bet is to use your own body as a machine to get a workout in.

Obviously running and pushups are the easy answer to this problem, but those two can be boring.  If it’s raining outside, you probably don’t want to run.

Here are a couple short but intense workouts you can do with minimal space:

Squat Jumps
Mountain Climbers
Alternating Lunges
Jumping Jacks
Leg Raises
Split Squat Jumps
Burpee with pushup
Army Crawl Plank
Pop Squats
High Knees
Bicycle Crunch
Complete each exercise for 20 seconds, followed by a 10 second rest.  The above workouts should last about 3 minutes in length, and your heart rate should be through the roof.  Not only did you complete 6 exercises in 3 minutes, but they included strength, power, and core work.This type of workout is called a Tabata, where you complete reps for time.  After your 3 minute interval, take a 60 second break, and repeat.  Only have about 20 minutes to work out? Using this formula, you can complete 5 rounds of this workout (the exercises, plus the 60 second rest period lasts 4 minutes).So next time you think you need the gym to work out, think again.  Your body is your machine! Use it to do some work!
Andy Van Grinsven

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