Got no gym equipment and lacking motivation? Well, look no further. This workout requires absolutely no equipment and is a 30 minute session that you can smash out anywhere, at anytime.
If possible, I'd recommend a gym mat or something soft to rest your back on for some of the floor-based exercises. A bench or wall is also useful for the tricep dips!
The Workout
Exercises:
1) Press-ups
2) Squat Jumps
3) Tricep Dips
4) Sit-ups
5) Burpees.
How it works:
Begin your exercise 10-20 metres away from your mat. Run to the mat, do the first exercise (press-ups) ten times, and then run back. Continue this process, completing the rest of the sequence, running there and back between each one and doing each exercise for 10 reps.
Now do exactly the same again but 9 reps for each exercise, and then 8 reps and then 7 reps, and so on all the way to 1 rep.
Give yourself a brake after each sequence if you need to, but it works best if you just keep on going as this keeps your heart rate up. By the end you should be out of breath and sweaty, but feeling extremely satisfied.
High Intensity Interval Training
Out of all the HIIT exercises to do in the morning, I have found this the best as it doesn’t take too long and the decline in reps as you go along allows you to focus your efforts and keep on going.
The exercises are easily swapped or toned down if you have an injury or niggle- I'd recommend changing it out for an exercise that works the same part of the body to maintain consistency. Similarly, If starting at ten reps proves too tasking at the beginning, then switch it up- perhaps starting at 5 reps initially, and then building it up over the weeks as your fitness and stamina improves.
HIIT workouts are really great as you workout for less time, but the intensity means that just as many calories are burned. This workout it tough, but is a great way to stay fit and toned when you don't have access to a gym or are travelling.
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