45 min Workout at Home or Hotel

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Do this workout if you’re pressed for time or have no time to go to the gym.  You can do it at home, in a hotel room, with little or no equipment.

Total time 45-50 minutes.

Do this routine with little or no breaks between sets to keep heart rate up.

1. Warm up – 3 minutes

Step lightly using a platform for warm up. Or skip rope or dance to your favorite music.

2. Legs and Back – 8 minutes

Alternate one exercise after the other, 2 sets of each:

  • Squats 15 reps.
 
  • Back lifts using a sofa arm or armchair. 15 reps.

3. Cardio – 3 minutes

Step on platform lively for 5 minutes to get your heart rate up. Or skip rope or dance.

4. Abs and Chest – 8 minutes

Alternate one exercise after the other, 2 sets of each:

  • Leg raises for lower abs 15-20 reps
  • Pushups on knees 12-15 reps

5. Cardio – 3 minutes

Continue stepping lively on the platform. Or skipping rope or dancing.

6. Arms and Abs – 5 minutes

Alternate one exercise after the other, 2 sets of each:

  • Triceps Dips using a bench or chair. 12-15 reps.
  • Zig-zag crunches for lower and upper abs. 20 reps

7. Cardio – 3 minutes

Continue stepping lively on the platform. Or skipping rope or dancing.

8. Legs/Gluteus/Abs – 8 minutes

Alternate one exercise after the other, 2 sets of each:

  • Heel in the Air for your butt. 15 reps each leg. 
  • Calf Raises using a platform or stairs. 20 reps.
  • Abs Curls sitting on a table. For upper and lower abs. 20 reps.

8. Stretching and Cool down – 3 minutes

 

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