Most of us have the option of going to the gym at two points in the day: before work, or after work. Both of these timeframes are peak hours, which means the crowd is virtually unbearable. Locker rooms: crowded. Showers: crowded. Dumbbell rack: crowded. Benches: crowded… and sweaty.
You get the point. Your mood is affected, your workouts suffer, and results can dwindle. Not to mention, everyone looks at you like you’re a jerk if you’re trying to do a superset or a circuit.
Now, we’re not saying boycott the gym. That would be silly. But maybe it’s time to get some air and take a break. These 8 workouts are quick, effective, and you don’t even need to leave the comfort of your own home.
Set up a little work station away from the couch, and get to it.
Each workout has been developed by registered dietician and personal trainer Tim McComsey, an expert contributor to HUMANFITPROJECT.
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1. Lower-Body Emphasis
Perform each exercise for 30 seconds with minimal rests between. Rest 60 Seconds. Repeat 3x.
- Jumping Jacks
- Body Weight Squats
- Incline Pushups
- Plank
- Reverse Lunges – Alternating
- Superman
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
2. More Pushups
Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.
- Butt Kicks in Place
- Side Lunge
- Close Grip Pushups
- Star Jumps
- Bridge
- Plank to Pushups
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
3. Weights and Plyos
Perform each exercise for 30 seconds with minimal rests in between. Rest 45 Seconds. Repeat 3x.
- Side Hops
- 2 Arm Alternating Dumbbell Row
- DB Deadlifts
- DB Jump Squats
- Pushups with DBs
- Leap Frogs
- Band Shoulder Press
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
4. Rapid-Fire Plyos
Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.
- Ice Skaters
- Jump Squats
- Russian Twists
- Walking Lunges
- Pushups with Twist
- Knee Tuck Jumps
- Bicycles
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
5. The Killer Burpee
Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.
- High Knees in Place
- Pushups
- Burpees
- V-Crunch
- Pile Squat
- Side Plank Up/Downs
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
6. A Mix of Everything
Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x
- Side to Side Hops
- 2-Arm Alternating Dumbbell Row
- Dumbbell Deadlift
- Dumbbell Jump Squat
- Dumbbell Pushup
- Leap Frogs
- Band Shoulder Press
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
7. Bands and Bodyweight
Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.
- Band Squat to Overhead Press
- Side to Side Hops
- Band Alternating Chest Press
- Weighted Walking Lunge with Twist
- Split Squat Jumps
- Swiss Ball Roll-In
- Squat Star Jumps
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
8. Doubling Up
Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds. Repeat 3x.
- Mountain Climber
- Dumbbell Renegade Row
- Dumbbell Split Squat
- Split Squat Jumps
- Dumbbell Lateral Raise with Squat
- Dumbbell Cross Punching
WATCH a video demonstration of this workout here.
WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
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