45 min Workout at Home or Hotel
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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