By Scott Keppel
With the holidays here, time is of the essence. Both figuratively and literally. As a husband, father of 3 and business owner I get that finding time to get workouts in can be a challenge. The following workout is one that can be done no matter your fitness level and without any equipment. Too much snow outside? Just too busy to get away? No worries, this 30 minute workout can be done anywhere.
You can vary the workout based on your fitness level and how often you’re going to complete it. I suggest you give your body at least 24-48 hours between the workouts.
Option 1 – Beginner: Perform each exercise in a circuit fashion. Move from one exercise to the next until all 12 are completed then try to do them 1 or 2 more times for a total of 2-3 rounds. Perform each exercise for 30 seconds resting 10-15 seconds between exercise and 1-2 minutes between rounds.
Option 2 – Intermediate: Perform each exercise in a circuit fashion. Move from one exercise to the next until all 12 are completed then try to do them 1 or 2 more times for a total of 2-3 rounds. Perform each exercise for 40 seconds with 10-15 seconds rest between exercise and 1-2 minutes between rounds.
Option 3 – Advanced: Perform 3 exercises in a giant set fashion. Choose from 3 (example push ups, squat jumps and windmills) do each one 40 seconds rest 5-10 seconds and stay with these 3 exercises until you have performed 3 sets then go to 3 more exercises until all 12 have been completed 3 sets.
| Exercise | Beginner (30 seconds per exercise) | Intermediate/Advanced (40 seconds per exercise) |
| 1 | Bird Dogs | 4 Corners (push-up position, lift each arm or leg for 10 seconds) |
| 2 | Table Top Core (supine marching) | Bicycle Kicks (crunch – elbow to opposite knee) |
| 3 | Jumping Jacks | Seal Jacks |
| 4 | Push-ups (on knees or against a wall) | Push-ups |
| 5 | Bodyweight Squats | Squat Jumps |
| 6 | Windmills | Windmills |
| 7 | Mountain Climbers (slow tempo) | Mountain Climbers (fast tempo) |
| 8 | Floor Bridge (with feet flat on floor) | Floor Bridge (with feet elevated) |
| 9 | Burpees (broken down as needed) | Burpees |
| 10 | Bench Dips (bent legs) | Bench Dips (straight legs) |
| 11 | Prisoner Squats | Overhead Squats |
| 12 | Plank (on knees) | Plank |
| Rest | 1-2 minutes between rounds | 1-2 minutes between rounds |
You may find you can do some of the intermediate/advanced movements, but some need to be at the beginner level. Either way works, I just want to you to focus on form, breathing and completing as many reps as possible in the time allotted while keeping correct form.