20 Minute No Equipment Workout

with 27 Comments

20 Minute No Equipment Workout for the Holidays

The holidays are here, but that doesn’t mean you have to stop working on your fitness. Keep this workout handy so you can do it whether you’re short on time, traveling for the holidays, or hosting guests. There’s no equipment needed, just yourself!

20 minute no equipment workout

Holiday fitness is about maintenance

I always say it, but I think it’s worth saying again. Health and fitness is a year round commitment, not just a January through May deal. It’s not about going HAM 365 days a year, but it’s also not about going HAM for 5 months and then having to start over again in January.

So to help with that, we’re going to maintain our current health habits going into the New Year. And what better way than with some fun LUCC workouts!

Holiday HIIT Workout

To do this one, you’ll need about 30 minutes. 5 minutes or so to warm up and 5 to cool down. The workout itself will take 20 minutes.

Ready? Let’s do this!

50 jumping jacks
40 mountain climbers
30 lunges
20 squats
10 pushups
Rest 3 minutes
10 pushups
20 squats
30 lunges
40 mountain climbers
50 jumping jacks
Rest 3 minutes

Finish with some abs!

3 rounds:
30 deadbugs
30 shoulder taps
30 flutter kicks

Holiday HIIT Workout

Work at your ability and modify as needed. Take your time through and move with good form. Rest as needed, but try and stay moving as much as you can until you get your rest period. Make sure to cool down and stretch a little. And that’s it! Pin it for later so you can come back to it.

Fit and Lean Professionals Workout Plan is coming your way in 2018! Get 3 – 30 minute workouts a week that you can do at home or at the gym with little to no equipment. With these effective workouts, being busy doesn’t have to stop you from getting fit and in great shape. Details coming!

 

Until next time! -Atim

27 Responses

  1. Kim G
    | Reply

    This is perfect! Often I need to get in a quick workout but I’m no where near a gym so that workout is great. Thanks for sharing.

  2. Marcia
    | Reply

    This is exactly the type of workout I’ve been doing lately now that I’m totally overwhelmed with holiday stuff and pressed for time. Excellent!

    • Atim Effiong
      | Reply

      Woohoo! It’s great for the busy holiday times.

  3. Rachel
    | Reply

    What a great workout! I’ll have to share with some of my peeps!

  4. Deborah Brooks
    | Reply

    I like how you did this in a pyramid style! Happy sweating

    • Atim Effiong
      | Reply

      Thank you! I think it gives it a little more interest.

  5. Looks like a great workout! Always good to have workouts you can do without equipment!

    • Atim Effiong
      | Reply

      For sure, gives you options when you can’t get to the gym.

  6. Nicole @ fitnessfatale
    | Reply

    These are all great moves!!! Thanks for sharing.

  7. Wendy
    | Reply

    I”m sweating just reading this! Great workout–now pass the cookies!

  8. Kimberly Hatting
    | Reply

    These are the kind of workouts I LOVE! I call them “no excuses” workouts because you don’t need any equipment but yourself, right? Thanks for sharing…I’m pinning this 😉

  9. Coco
    | Reply

    That sounds tough! I like the countdown/count up structure though.

    • Atim Effiong
      | Reply

      Yeah, it makes it fun. It’s definitely doable 🙂

  10. Celia (Chicago Jogger)
    | Reply

    This looks like a great workout! I need a new one to do at home. I’m going to try it asap.

  11. Angela Cardamone @marathonsandmotivation.com
    | Reply

    This is a great workout for on the go or traveling! I pinned it to try!!

  12. Nicole @ Fitful Focus
    | Reply

    I might have to do this tomorrow!

  13. Agness of Fit Travelling
    | Reply

    Thanks to your workout, now there can be no more excuses, Atim. Who doesn’t have 20 minutes in the day to invest in their body? Excellent set of exercises which I can’t wait to try. 😉

    • Atim Effiong
      | Reply

      Thank you! And yes, hopefully we can squeeze in 20 minutes for our bodies!

  14. 2017 Year in Review - EffiFit
    | Reply

    […] with running a half marathon. I didn’t really enjoy mostly cardio and have learned that LUCC workouts and strength training make my soul […]

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