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15 Minute, No Weights Workout

This 15 minute, no weights workout is quick and effective.  It can be done anywhere at any time, and you need less than 30 minutes!  An impactful way to get back to fitness and stay healthy, even when you’re consistently on the go.

A huge trend in my life is that I use the excuse “I don’t have enough time.”  And I can pretty much apply it to any task.  I don’t have enough time to workout.  I don’t have enough time to pay those bills when they’re due in a week.  I don’t have enough time to make a healthy meal when snacks are readily available.  But, let’s be honest for a minute.  This is such an excuse!

I heard someone once say that, “We have the same 24 hours in the day as Beyonce.”  Touché.  If the Queen B herself can get everything done, why can’t I?!


To that end, I created the below 15 minute, no weights workout to rid myself of those excuses.  As a perfect example, I created my schedule for today and realized that I’m booked solid 7am-8:45pm.  (And I’m not saying I’m all alone in this!  I run my own business, but I don’t have any kids or life changing, “if I ignore them I’m screwed” consequences.  I don’t know how y’all do it!)  But I don’t go to bed, usually, until 10pm.  I’m certain that if I’m committed to bettering myself, I can find 14 minutes somewhere in the day to toss on pj’s and a sports bra and get.it.done.

No excuses.  Nobody can actually force us to work out and be healthy except for us.  So let’s do it together!

15-Minute, No Weights Workout

This workout includes two 7-minute AMRAPs with a 1-minute break in between.  “AMRAP” stands for “As Many Reps/Rounds As Possible.”  This means that you should go through the full set of four exercises as many times as possible within the 7-minute time frame.

Quick, No Weights Workout

While this workout says “AMRAP,” make sure that you’re paying attention to your form!  There no need to injure yourself to get in an extra round.  Go at your own pace.  But work hard and make sure that you feel like you’re pushing yourself.

Remember that I am not a doctor, nor your personal trainer.  Always contact a professional to discuss with them prior to starting your workout regime or to discuss specifics related to your workouts.

Exercise Descriptions

Drop Push Ups

(via Kayla Itsines)

These will seem similar to burpees.  However, where you usually jump out to a plank position, drop all the way to the down position of a traditional push-up.  From there, push-up to your plank position and continue the burpee to standing.  I usually take out the jump portion seen in burpees, as well, to remove momentum.

Walking Lunges

(via)

These are lunges that should move you across the floor, walking from one end of the room to the next.  I prefer these to standing lunges when I’m short on time because they increase momentum, making your muscles work a bit harder to stop you in place.  However, standing lunges are a great alternative if you’re short on space.

Tricep Push-Up

(via)

For tricep pushups, keep your hands facing directly ahead of you.  Keep your elbows tight to your sides as you move downwards and upwards through a usual push-up progression.  Feel free to go down to your knees if you need a modification or are losing form.  (I find these to be the toughest move and usually go down to my knees after a few rounds.)

Jump Rope

(via)

This is traditional jump rope, like when you were a kid.  However, in case you don’t have a jump rope nearby, or if you’re short on space, feel free to play imagination and move your arms/jump as if you were holding a jump rope in your hands.  Notice her form does not change at all from holding a rope on the left, to doing the exercise without a rope on the right.

Weekly Workouts

This week started off slow to me, but I picked it back up in the back half.  In all honesty, I was feeling pretty down at the beginning of the week, but Ray just said simple, “just treat Monday like your rest day.”  Oooooh, riiiight… my rest day can move.  Forgot about that.

Monday: Rest day

Tuesday: 30 minute treadmill hill

Wednesday: At home workout – 3 rounds of 10 weighted sumo squats, 20 weighted lunges, 15 bicep curls, 15 tricep dips, 15 chest presses, 15 rows, 15 deadlifts (Inspired by a caption from someone on Instagram)

Thursday: Tried out a new combination class between Body Conceptions and The Dailey Method (review to come this Friday)

Friday: Rest Day

Saturday: Hiked to Quandary Peak (14er #7)

Sunday: Light hike in Boulder

What was good and what could be improved?: I was pretty happy with this week of workouts for where I am in this season.  I finally incorporated both cardio and resistance training into the same week, which has been a goal for some time now.  In the future, I’d like to use one of the rest days as a day for yoga or more foam rolling/stretching to keep my body from feeling too sore across the week.

JOIN THE CONVERSATION

What are your favorite workouts to do when you’re short on time?

What excuses are you planning to beat this week?

Create a great life!

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2 Comments

  • Reply Kelly

    Thank you so much, these are perfect – I am pinning for a day when I have “no time”!

    xx Kelly
    Sparkles and Shoes

    August 1, 2016 at 9:25 am
    • Reply semisweettooth

      Awesome! It will definitely get you working in no time. 🙂

      August 2, 2016 at 7:43 am

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