No Equipment Strength Workout in 20 Minutes
Today, we will cover how to complete a strength workout in 20 minutes without equipment. Read on:
Set a timer for 20 minutes and cycle between the following movements with minimal rest between them:
Tempo Air Squats:
Take 5 seconds to lower down to the bottom of a squat.
Pause at the bottom for 4 seconds.
Take 5 seconds to stand back up.
*Complete ten total reps.
Tempo push-ups:
Take 3-5 seconds to lower your chest toward the ground.
Pause with your chest just above the ground for 3 seconds, focusing on squeezing the shoulder blades together.
Forcefully press back up to the starting position.
*Complete 6-10 reps depending on fitness level
* Drop down onto your knees or elevate the hands to complete full range of motion reps.
Tips for Greater Gains:
Claw your toes into the ground on the squats and grip the ground with your fingers on the push-ups to engage your muscles even more.
Introducing tempo on the way down and on the way up, and a hold at the bottom position increase the time the muscles are under tension, which is a key component of building strength and muscle mass. It also eliminates any momentum, so your muscles have to do all the work!
If you have an extra 10 minutes, complete the following core circuit:
Deadbug:
Lie on your back with your feet off the ground and the knees hovering above your hips.
Extend your arms towards the ceiling.
Drive your lower back into the ground. Keep pressing your lower back into the ground for 20 seconds.
Elbow Plank:
With your legs extended, place your elbows on the ground.
Work to crunch your ribs towards your hips.
Hold for 20 seconds.
Side plank:
Place one elbow on the ground, extending the legs or bending the knees.
Lift your hips off the ground and squeeze your shoulder blades together.
Hold for 20 seconds on each side.
Complete three rounds of:
20 seconds of a dead bug
20 seconds of rest
20 seconds of an elbow plank
20 seconds of rest
20 seconds of a side bridge on one side
20 seconds of rest
20 seconds of a side bridge on the opposite side
20 seconds of rest