No, it isn’t particularly sexy. No fancy equipment, no shiny weights, no pop-40 techno remixes. No, it isn’t easy. No standing in front of a mirror curling dumbbells, checking yourself out. No 3-minute water breaks while checking out the girls in the yoga class.
Yes, you will sweat. A lot. Yes, it will be hard. Keep going. Yes, you do this workout a few times a week, you will get jacked. And blast fat. All good things.
Today, I have a circuit workout for you that is simple and yet oh so effective. All you need is a pull up bar (if you don’t have one, they are about $20. Skip Starbucks for a week and make the investment), an open space, and your own body. It’s a workout that isn’t bound by location nor equipment. So basically, there are no excuses like the gym is closed or there are too many people or not enough equipment. It can be done anytime, anywhere.
This workout is terrific for several reasons. First, it engages your entire body. Nearly every muscle in your body will be worked and moved. Second, it is time efficient. You are constantly moving from exercise to exercise, so you maximize the work done in the minimal amount of time. Third, it gets your heart pumping and burns calories. With the circuit, your body is always working, which keeps your heart rate up and allows you to get a fantastic full bodyweight workout (one that is much better than a 30 minute jog).
Without further ado, prepare to have your ass handed to you:
- 5 pull ups
- 15 squats
- 10 push ups
- 10 lunges (each leg)
- 30 second plank
- Rest for 30 seconds
- Repeat 9x (for a total of 10 circuits)
This means that, once you are done, you will have done 50 total pull ups, 150 squats, 100 push ups, 200 lunges, and 5 minutes of planks. Pretty solid for less than an hour of workout.
If you are thinking this is too easy, then supersize your workout. Instead of 5 pull ups a circuit, do 10. Instead of 10 regular push ups, do 10 diamond push ups. Rather than normal squats, do jump squats. Add these variations, and you will become a certified monster!
After this workout, you are going to need to eat. You just broke down your body pretty significantly, and now you need to provide your body with the fuel it needs to recover, rebuild, and grow big and strong. You should aim to eat within 30 minutes of completing the workout, but be smart with what you eat. If you want to be be lazy, then stick to a protein shake for simple and effective calories, and recovery. Other great options include chicken breast and green vegetables (broccoli and spinach are excellent), a good egg scramble, or dried fruits and nuts (try to avoid anything that is too salty. We get enough salt in our diets as is).
Give the workout a try. Ultimately, I want to help you get fit and live the life you want. It’s not always an easy journey and it doesn’t happen overnight. It takes time and effort, but you can do it. Visit me at The Unlimited Project to learn more about living your best life.
Below is another kick-ass workout that you can do in exactly 15 minutes. But please don’t let the 15 minutes fool you! Good luck!
Author Bio: My name is Joe Marshall and I run The Unlimited Project.com, a site dedicated to helping you live the life of your dreams. I am an avid fitness and eating enthusiast and am living life to the fullest!