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The 14-minute bodyweight workout to make up for missing a day in the gym

This quick-fix, no-weight routine will save your fitness program if you happen to skip a day in the gym.

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Jump Squats
LeoPatrizi / Getty
Jump Squats
LeoPatrizi / Getty

Whether you had a crazy week at the office or were simply just too busy to make it to the gym, there’s no way around it—missing a workout sucks.

Not only can it throw off your entire program, it can throw off your entire week. It’s not the end of the world to skip a day in the gym, but it’s just so much better when you don’t.

This 14-minute workout from Luis Tejada of FOCUS N.Y.C. is the perfect quick fix—and trust us, you’re going to need it every now and then. This rapid-fire routine will get you in and out with a nice pump, and you’ll still feel like you got something done.

Directions

Circuit 1: Repeat the first circuit without rest for 4 minutes, then rest for 60 seconds before moving on to the next circuit.

Circuit 2: Repeat the second circuit without rest for 4 minutes.

Routine

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The 14-minute bodyweight workout to make up for skipping the gym

The warmup (Do 2 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 13

Jumping Jack

Equipment
No Equipment
Sets
--
Reps
20
Rest
--
Exercise 2 of 13

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
15
Rest
--
Exercise 4 of 13

Walkout

Equipment
No Equipment
Sets
--
Reps
5
Rest
--
Exercise 5 of 13

High knees

Equipment
Sets
--
Reps
30 sec
Rest
--

The 14-minute bodyweight workout to make up for skipping the gym

Circuit 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 13

Burpee

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
--
Exercise 7 of 13

Deep Squat Hold

Equipment
Sets
--
Reps
10
Rest
--
Exercise 8 of 13

Pushup

Equipment
Sets
--
Reps
20 sec
Rest
--
How to
Exercise 9 of 13

Deep Squat Hold

Equipment
Sets
--
Reps
10 sec
Rest
--

The 14-minute bodyweight workout to make up for skipping the gym

Circuit 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 13

Jump Squat

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
--
Exercise 11 of 13

Plank

Equipment
No Equipment
Sets
--
Reps
40 sec
Rest
--
Exercise 12 of 13

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
40 sec
Rest
--
Exercise 13 of 13

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
20 sec
Rest
--
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