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Best 30 Minute Workout Plan Without Weight That You Can Do Anywhere (2020)

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Fact of life: working out is always challenging. But there are a few of things you can do to make it easier. One: keep your session to an efficient, effective 30 minutes. Two: find a routine that doesn’t need any equipment, so you can do it anywhere. Three: did we mention it only takes 30 minutes? We’re gifting you a do-anywhere, bodyweight-only, no-equipment routine that marries the best of two fitness worlds—it has the playful vibe of dance cardio and the body-transforming powers of a bootcamp class. “It incorporates plyometric exercises to get your heart rate up and burn serious calories in a short amount of time. And it tones and sculpts your entire body,” says Los Angeles-based celebrity trainer and PlyoJam creator Jason Layden, who created the routine based on his wildly popular classes. (Reese Witherspoon and Kate Hudson are fans.) Check out all of the moves in the workout, then repeat twice for a total of 3 times for a half-hour routine you can do without ever setting foot outside.

1. Hip Circle with Hop

The 30 Minute Workout You Can Do Anywhere

Warm up by circling your hips around in one direction, and then the other, as if you were using an imaginary hula-hoop. Then hop straight up in the air immediately. Continue warming up with this sequence for 1 minute.

2. Knee Pivot with Star Jump

The 30 Minute Workout You Can Do Anywhere

3. Jump Squat

The 30 Minute Workout You Can Do Anywhere

Stand with your feet a little wider than shoulder-width apart. Bend your knees and sit your butt down and back into a squat (keep knees over toes). From here, jump straight up in the air, swinging your arms overhead to get momentum. Continue for 30 seconds.

4. Jumping Jack with Forward Hop

The 30 Minute Workout You Can Do Anywhere

Do one jumping jack, landing with feet together, then immediately hop both feet forward, then back, then shimmy hips side-to-side. Repeat this sequence for 1 minute.

5. Hip Thrust with Crisscross

The 30 Minute Workout You Can Do Anywhere

Stand with feet hip-width apart, hands on hips. Throw your hands over your head and rock your hips side-to-side three times. Jump and scissor your legs in midair so you land with right foot crossed in front of left. Repeat sequence, crossing left foot in front of right this time. Continue, alternating sides, for 1 minute.

6. Hurdler Jump

The 30 Minute Workout You Can Do Anywhere

Stand with feet shoulder-width apart, arms by sides. Bend your knees, squat down, then jump to your right, landing with soft knees. (Use your arms to help propel you.) Immediately repeat, jumping to your left. Continue, changing sides, for 30 seconds.

7. Grapevine with Body Roll

The 30 Minute Workout You Can Do Anywhere

Grapevine by taking a shuffle step to the right with your right foot, then crossing your left foot behind it. Then, channel your inner Beyoncé and do a full body roll. Repeat sequence in the opposite direction. Continue for 1 minute.

8. Gyration with 180 Jump

The 30 Minute Workout You Can Do Anywhere

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Stand with feet hip-width apart and turn hips forwards and backwards. Jump up and rotate your body 180 degrees, landing with knees soft. Repeat again, rotating in the opposite direction. Continue for 1 minute.

9. Squat Tuck

The 30 Minute Workout You Can Do Anywhere

Stand with feet wider than shoulder-width apart, toes turned out 45 degrees. Bend your knees and squat your butt down and back. (Keep your knees over your toes.) Explosively jump up, then land with feet together, using arms to help drive you. Start again and repeat jumps for 30 seconds.

10. Windmill Jack with Fast Feet

The 30 Minute Workout You Can Do Anywhere

Start standing with feet together. Jump your feet out and in as you circle both arms from your right side to your left over your head. (It should look like a jumping jack, except your arms are spinning.) Immediately repeat, circling arms in the opposite direction. After two jacks, run in place as quickly as you can for five seconds. Continue this sequence for 1 minute.

11. V Step with Double Hop

The 30 Minute Workout You Can Do Anywhere

Stand with feet together, then step your right and left foot out on a diagonal as you stretch arms forward. Repeat. Then, put your weight into your right foot and hop on it twice, then switch and hop twice on the left foot. Continue this sequence for 1 minute.

12. Ski Jump

The 30 Minute Workout You Can Do Anywhere

Stand with feet together, then take a big jump to the right, landing on your right foot and crossing your left foot behind you, toes pointed (almost like a curtsey). Immediately repeat, jumping to the opposite side. Continue for 30 seconds.

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