For a lot of us, the end of the year is the perfect excuse to stay lazy: ‘I’ll exercise in the New Year,’ you may say! Besides, it’s so nice and cozy at home that driving up to the gym or heading out for a run is a distant possibility. So how about you spend 30-40 minutes working on your fitness without anything else but your own body in the comfort of your own home? Here are 4 solid workouts for any lazy day.
Workout #1
Start a 30-minute timer. In minute 1 do 15 slow and strong squats. Rest for whatever time is left in the minute. In the second minute, hold a plank for 40 seconds. Rest for the remaining 20 seconds. In the third minute, do 10 ab cycles per side and rest for whatever time is left. Repeat this for a total of 10 rounds.
Make it harder:
Option 1: Increase repetitions on the squat. Up to 20 is fine.
Option 2: Do jumping squats instead of regular squats.
Option 3: Use additional weight on the squat.
Option 4: Do 5 to 10 push-ups while holding the plank.
Make it easier:
Option 1: Decrease repetitions on the squat.
Option 2: Decrease plank duration.
Option 3: Skip one of the 3 moves and rest for an extra minute in each round.
Workout #2
Complete the following in as little time as possible, but do every rep with proper technique.
- 200 jumping jacks
- 100 squats
- 50 burpees
- 50 ab cycles each side
Make it harder: Rest as little as needed and complete as quick as possible.
Make it easier: Don't worry about time. Rest as much as necessary and complete the work.
Workout # 3
Do 150 burpees.
Make it harder:
Option 1: Do it as fast as possible resting only when absolutely needed.
Option 2: Add in a push-up with every burpee.
Make it easier:
Option 1: Don't worry about time and rest whenever needed and as much as needed.
Option 2: Place your palms on a short platform or step or any elevated surface instead of on the floor.
Workout # 4
Do 25 rounds of the following:
Hold squat bottom position for 15 seconds.
Hold plank for 15 seconds.
Do burpees for 15 seconds.
Rest 15 seconds.
Make it harder:
Option 1: Increase total rounds to 30.
Option 2: Add weight to your squat bottom hold.
Option 3: Do push-ups for 15 seconds instead of holding a plank.
Make it easier:
Option 1: Decrease total rounds to 20.
Option 2: Rest whenever necessary by taking any 15 second segment off.