Workout Anytime Tips

Following a workout program or an intense program such as P90XInsanity, or a weight routine at a gym are all fantastic options when working towards a greater level of fitness and health. However, it is also a good idea to have other options available to you. Life has a tendency to throw the best-laid plans awry and planning for such hiccups can be a great benefit towards reaching your fitness goals. This is where the concept of workout anytime comes in handy.

Having a few options in your toolbox that you can pull out depending on the situation or need is always handy and this is that type of routine. This classic bodyweight routine focuses on getting your heart rate up, working the entire body, building muscle strength and endurance.

Workout Anytime:

The beauty of a good ‘anytime’ workout is that it requires minimal space and accessories. In addition, the workouts usually take 20 to 40 minutes. That means if you are on vacation, traveling for work, or just want to shake up your training this program provides a great alternative. The concept of workout anytime means just that, you now have the ability to do it anywhere and at any time.

Many people who lift weights in the gym have not experienced bodyweight routines. In some cases, they might think them inferior to what they do. While it is true that a weight workout is going to allow you to build larger muscles, bodyweight exercises work more on functional strength, flexibility, explosiveness, and endurance. From an overall health perspective, those are all great qualities that we should all strive for because it can easily translate into other facets of life such as physical activities and sports.

Bodyweight Burner:

This routine is a circuit. You proceed from one exercise to the next. Each exercise is for a certain amount of time such as 30 seconds to 60 seconds. After completing one circuit, you can then repeat it as many times as you like which provides options for a shorter or longer workout depending on your available time and energy.

  • March in Place – 60 seconds
  • Jumping Jacks – 30 seconds
  • March in Place – 60 seconds
  • Bodyweight Squats – 30 Seconds
  • Jog in Place – 30 seconds
  • Pushups – 30 seconds
  • Jumping Jacks – 30 seconds
  • Burpees – 60 seconds
  • Jog in Place – 30 seconds
  • Pushups – 30 seconds
  • Jumping Squats – 30 seconds
  • Jog in Place – 30 seconds
  • Cycling Crunches – 30 seconds
  • March in Place – 30 seconds
  • Wall Press – 30 seconds
  • March in Place – 60 seconds

Why This Style?

Routines such as this have great value. The heart rate gets up and stays up a lot longer when performing interval style training. That means your body is burning calories faster than normal for hours after you finish working out. In addition, using full body exercises or combining exercises to utilize more muscles in a single session helps the body create more testosterone, which in turns leads to greater muscle tone.

Exercises:

Here is a brief review of the exercises in regards to form:

  • Marching in Place – This is standard. Focus on driving the knees up so your thighs are parallel to the ground and possibly a little higher. Make sure to pump your arms in time to your steps.
  • Jumping Jacks – You should start with your arms at your sides and feet together with the knees slightly bent. Jump out with your feet so they are a bit wider than shoulder-width apart while simultaneously bringing your arms up in a smooth arc above your head. Feel free to lightly touch hands together or clap if you like. Then jump back smoothly to the starting position. Try to jump on the balls of your feet and develops a smooth rhythm.
  • Bodyweight Squats – Stand with feet shoulder-width apart, knees slightly bent, and arms extended in front of you for balance. Squat back and down, dropping your butt to lead the movement, until your thighs are parallel to the ground. Your knees should not travel over your toes. Imagine you are sitting back into a chair. Then explode back up to a standing position.
  • Pushups – This is a standard exercise. Keep your core tight and back flat as you press down until your nose is an inch or two above the ground and then push the floor away as you go back up.
  • Burpees – Quite possibly this is the best single exercise to do and hardest. Drop down into a squat position with hands place on the ground in front of you. Kick your feet back into a push-up position. Draw the legs back up under you into a squat position. Jump straight up into the air from that squat position. Land and then drop back down to start over again.
  • Jog in Place – Just like the march in place but faster paced. Make sure to be on the balls of your feet.
  • Jumping Squats – These are just bodyweight squats but when you explode up, continue upward, jumping as high as possible while reaching your arms towards the ceiling. You can experiment with an arm swing as you go down to make the whole motion more fluid.
  • Cycling Crunches – Lie flat on your back with fingers pressed to the sides of your head. Lift both feet a few inches off the ground while lifting your shoulders slightly. “Cycle one knee towards your chest while simultaneously twisting your torso to angle the opposite elbow towards that knee; alternate between elbows and knees as you cycle your legs”.
  • Wall Press – Assume a push-up position with a wall in front of you a few inches less than an arms-length away. From the push-up position reach out with your right arm, press your palm flat against the wall, and push hard for a 3 count. Switch hands and repeat. Keep alternating until time is up.

 

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