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No Time For Gym? Quick Fix Workouts You Can Do At Home.

Want to get fit but can’t hit the gym as often as you’d like, because  you’re swamped by spreadsheets and other things the real world throws at you? Here are a few quick and simple workouts that will help you burn fat and build muscle, all with the sound of your TV in the background.

Chest Bedroom Workout:


Perform all of these exercises in one go, taking a 3-minute break, and then repeating them 5 times.

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)


Body Burn Out Workout:


Do the workouts labeled “A” and then the ones labeled “B.” Rest. Repeat.

1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

Leg Workout:


1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit
Lean against a wall and squat until your knees are bent at a 90-degree angle and your shins are vertical to the ground. Stay in this position.



Ab Workout:


1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row
3 sets, 10 reps, 60 seconds rest

3. Plank
3 sets, 60 second hold, 90 seconds rest

Cardio Workout:


Perform all of the workout in one go, resting for 2 minutes, and then repeating them 5 times.

1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)


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