The best thing about building your fitness around a bodyweight workout: the more you weight you lose and the leaner you become, the easier they get.
That’s good news for busy guys who might’ve acquired the proverbial “middle-age spread” from time-consuming demands of fatherhood and career. With a bodyweight workout, there’s no excuse for not having time to go to the gym or access to equipment. You can do bodyweight exercises anywhere at any time. It’s portable and free of charge.
Tired after a long day on the road and don’t want to hit the hotel gym? Do a bodyweight workout in your hotel room. Got time while watching your kid’s soccer practice? Put down the phone and train on the sidelines. Don’t want to feel like a slug lying on the beach all day during that rare vacation? Do this quick routine on a beach towel and then cool off in the water.
All you need is 15 minutes and some focus, and you’ll get a great bodyweight workout fast.
The 15-minute Bodyweight Workout: How It Works
We’ve designed this workout to alternate between lower-body and upper-body movements, or pushing and pulling exercises, so there’s no need for rest. That way you can make the most of your time.
This workout is designed as a circuit. Perform two rounds of these six moves and you’ll find your bodyweight is a more than adequate substitute for iron—regardless of where you tip the scales.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.