30 Minute Bodyweight Workout – No Gym Required

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Alissa Rumsey MS, RD, CDN, CSCS

This bodyweight workout is an effective way to strengthen and stretch your whole body without any machines or weights. These supersetted moves will help build strength and boost your metabolism. Take this workout outdoors to the park, or inside on your living room floor – either way, there’s no excuse to skip a workout again.

● High knees – 30 seconds

● Butt kicks – 30 seconds

● Jumping jacks – 60 seconds

You’ll perform each of the exercises for 1 minute. Starting with pair 1, alternate 1 minute of each exercise, completing 3 sets of each before moving to pair 2. Rest 60 seconds before moving onto the next pair of exercises.

1A Squat with shoulder press – Stand with feet hip-width apart. Bend hips and knees, sticking butt back and out as if you were going to sit on a chair. Lower knees as close to 90 degrees as possible, making sure heels do not rise off the floor. Slowly press through heels to return to standing, and press arms straight over head.

squat shoulder press








1B Wall sit – Slowly slide your back down a wall until your thighs are parallel to the ground, and your knees are directly above the ankles. Keep your back straight. Hold for 60 seconds.








60 second rest

2A Reverse lunge (alternate legs). Standing with feet together, step your right foot back as far as you comfortably can. Bend the front knee down to 90 degrees, keeping your torso straight and your weight in the heel of your front left foot. Push through the front foot to standing. Repeat, alternating legs, for 60 seconds.

reverse lunge








2B Glute bridge. Lie on your back, hips and knees bend at 90 degrees with your heels under your knees, arms at sides. Contract your abs so that your low back is pressed into the floor. Squeeze your butt and abs and lift hips off floor, pushing through your heels. Pause at the top briefly, then lower down. Don’t let butt touch the ground – repeat hip lift for 60 seconds.

glute bridge





60 second rest

3A Triangle push up – Place hands on floor directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape. Feet should be shoulder width apart. Contract your abs to tilt your hips downward so that your body is in a straight line. Start with arms straight, lower until your chest almost touches the floor. Push back up to straight arm and repeat. Lower your knees to the floor if you need more support. If you are new to working out, start by putting your hands on a raised surface, such as a chair,
table, or couch.

triangle pushup







3B Forearm plank – Place forearms on the floor, with elbows directly under the shoulders and fingers pointing forward. Raise up onto your toes, feet together. Contract abs to tilt your hips downward so that your body is in a straight line. Squeeze abs, legs and butt. Hold for 60 seconds.

60 second rest

4A Russian twists – sit on the floor with your hips and knees bent to 90 degrees. Cross your arms over your chest and lean torso back 45 degrees. Keep hips facing forward, twist torso all the way to the left then reverse direction and twist all the way to the right. Keep abs tight and pull from your abdominals. Repeat for 60 seconds.

russian twists





4B Superman – Lie facedown with arms and legs extended. Raise arms and legs at the same time, lifting upper and lower body off the ground. Return to start and repeat for 60 seconds.






Cool Down
Stretch out your quads, hamstrings, calves, and upper arms for 30 seconds each.

Alissa Rumsey, MS, RD, CDN, CNSC, CSCS is a registered dietitian and certified strength and conditioning coach with a private practice in New York City. You can follow her on Twitter @AlissaRumseyRD or visit her website at www.AlissaRumsey.com