Going to the gym has its perks, that’s for sure. I think it’s easier to get into workout mode when you’re surrounded by equipment and by others who are trying to get in shape (or already in shape!). What about when you’re at home and just need to squeeze in a quick workout? Or you’re traveling to see Uncle Jim and there’s not a gym for miles? My trainer Brandon K. Cole has shown me that it’s possible to get an effective, core-crunching workout in the confines of your yoga mat floor space, which can easily fit in just about any room.
Download this extremely helpful PDF to get an overview of the exercises I’m doing here. It’s a circuit workout that requires zero equipment and involves squats, push-ups, mountain climbers, and crunches. I’ll let Brandon take it from here!
What do you do when you need to workout, but you’re trapped at home? On top of that, thanks to the dogs and kids who rule the house, you have very little space to work with. Or maybe you made it to the gym, but it’s so crowded that the only space left is a tiny corner in the group exercise room. The good news is that a huge gym with its rows of redundant machines isn’t necessary to get an effective workout. You just need some open floor space and some creativity if you want to maintain your workout consistency.
(Above: Push Up to T exercise; see second to last exercise in PDF)
When it comes to the success of your workout, the most important thing is the intensity of your workout. As long as you keep that high, you’ll make the most of your exercise time. The key to maximizing workout intensity is to maintain a quick, steady pace when moving from one exercise to the next. This is where circuit training really shines. Circuit training is when you string a series of exercises back to back, while performing each with very little rest in between.
(Above: Alternating Bridge)
Once you’ve finished the series of exercises, you can take a one to two minute breather, and then start again. I created a circuit workout for you that you can do anywhere, and it requires zero equipment. Just your body, the floor, and a step are all you need.
I recommend keeping a timer on you, and making sure the workout doesn’t go longer than 45 minutes. Any longer than that and you’re probably taking too long of a rest period to recover. If that’s the case, then do fewer reps per exercise, and try to maintain a quick pace from start to finish.
– Brandon
(Above: Planking!)
For all you fitness fashionistas: Nordstrom is having a great sale on Activewear until the end of the month. If you look good working out, chances are you’ll feel good and have an even better workout. I love the colorful yoga tights and bright tops.
Top: Victoria’s Secret, Sports Bra: Adidas, Pants: Nike, Shoes: Nike
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I love reading your fitness posts. I am currently in the process of losing weight and I have discovered a love for exercise. I have a question for you; Do you know of any places to buy cute fashionable plus size clothing? I have found that I have more motivation to work out and take care of myself when I feel cute. Please let me know. Thanks!
You are so sweet. I’m so proud of you. I was just thinking about this over the previous weeks. I highly recommend Lane Bryant and also Target. Target is well priced and has lots of colorful options. Let me know what you find! xox
Thanks for the tip on the Nordstrom sale! xo
You’re very welcome. Don’t forget to use the link provided when shopping. I’d love to see what you get. xox
LOVE this. I travel for work (a different city every week) and weights just don’t add up well in my “50 pounds or less” suitcase.
I travel too so this routine always helps. I try to look for a hotel with a gym. Just to get out and do something. xox