This workout will also help you burn more fat due to the excessive post workout oxygen consumption (EPOC). Whether you're on the road, or just can't get to the gym, this total-body workout will get your motor revved and your muscles pumped. You don't even need any equipment—just some open space to move and sprint.
Not only will this high-octane workout will test and challenge your cardiovascular and muscular endurance, it will also target virtually every body part and muscle. Plus, you'll burn more fat due to the excessive post workout oxygen consumption (EPOC). Give this workout a try next time you can't get to the gym.
THE NO GYM / NO WEIGHT WORKOUT:
1. Sprint 100 yards – Perform 5 burpees – Sprint back to starting position 2. Sprint 100 yards – 5 burpees – 10 squat jumps – Sprint back to start 3. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – Sprint back 4. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – 20 pushups – Sprint back 5. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – 20 pushups – Superman plank for 30 seconds – Sprint back
(All 5 stages constitute 1 lap)
If you can't perform the reps stated then adjust according to your fitness levels. Perform 3 laps to begin with and, as your endurance increases, slowly start adding more laps. More advanced athletes may want to begin with 5 or more laps.
Burpees:
Squat down with hands outside your feet Push your feet out and enter the press up stance Perform a push-up Bring feet back in-between your legs Jump up high Land with knees slightly bent
Squat Jumps:
Squat down with hands on head Jump into the air Land back down with knees slightly bent
Air Bicycle:
Lay on the floor with legs raised, knees bent and hands on ears or back of neck Bring your right elbow towards your left knee Alternate by then bringing your left elbow towards your right knee Bring speed to emulate the feel of being on a bicycle
Superman Plank:
Ensure your body is parallel to the floor with your palms and toes touching the floor (similar to push-up position) Raise your left arm up and stretch out in front of you while simultaneously raising your right leg up and straight out (stance should resemble that of superman flying) Hold for 30 seconds then alternate to right arm and left leg
