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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)
