{"id":6866,"date":"2015-09-21T09:05:08","date_gmt":"2015-09-21T13:05:08","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6866"},"modified":"2015-09-20T22:21:21","modified_gmt":"2015-09-21T02:21:21","slug":"21-minute-no-gym-bodyweight-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/21-minute-no-gym-bodyweight-workout\/","title":{"rendered":"21 minute, No Gym Bodyweight Workout"},"content":{"rendered":"

Short on time today?<\/p>\n

Join the club \ud83d\ude09<\/p>\n

But that’s no excuse to skip your workout…<\/p>\n

You can try this quick bodyweight workout right now, even if you’re in a rush. All you need is your sexy self…<\/p>\n

Dynamic Warm Up Time!<\/strong><\/h2>\n

I’ve been experimenting and adding\/subtracting different moves to my warm ups…. however a couple are always there, simply\u00a0because they are SO damn awesome.<\/p>\n

Do 10 reps of each exercise, no rest between movements.<\/p>\n

– Single leg glute bridge (10 each leg)
\n– Reverse Lunge to overhead reach\u00a0\u00a0(10 each leg)
\n– Crab crawls with\u00a0alternating reach
\n–\u00a0Bodyweight Squats
\n– High knees<\/p>\n

21 minute, No Gym Bodyweight Workout<\/h1>\n

Here’s the game plan today:<\/p>\n

Do each exercise in order for 45 seconds work, 15 seconds rest. If you’re a beginner, shoot for 30 seconds work, 30 seconds rest.<\/p>\n

You want to get as many reps as possible (with good form of course). This means turning up the intensity and going hard…<\/p>\n

Go for 3 rounds!<\/p>\n

If you’re a beginner, start out with 2 rounds.\u00a0Feels too easy? Do another round \ud83d\ude42<\/p>\n

Let me be honest with you, I just rocked this workout\u00a0and it seriously kicked my booo-tay!<\/p>\n

The 21 Minute Bodyweight Blitz<\/h2>\n

A) Walkouts<\/p>\n

B) Prisoner Squats<\/p>\n

C)\u00a0Push ups (choose\u00a0the variation you can do for the entire time)<\/p>\n

D) Bulgarian Split Squats (split time between legs)<\/p>\n

E)\u00a0Mountain climbers<\/p>\n

F)\u00a0Reverse lunge to single leg RDL (do right leg round 1, left leg round 2, split time in round 3)<\/p>\n

G)\u00a0Jumping jacks<\/p>\n

So there we have it cool cats!\u00a0A rocking fat blasting workout to\u00a0speed up your results and<\/p>\n

If you want more done-for-you fat burning bodyweight workouts just like this one, check this out:<\/p>\n

==> www.bodyweightcardio500.com<\/a><\/strong><\/p>\n

Have an awesome day!<\/p>\n

 <\/p>\n

Kate Vidulich<\/p>\n","protected":false},"excerpt":{"rendered":"

Short on time today? Join the club \ud83d\ude09 But that’s no excuse to skip your workout… You can try this quick bodyweight workout right now, even if you’re in a<\/p>\n","protected":false},"author":1,"featured_media":6662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,75,425],"tags":[54,742],"class_list":["post-6866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-bodyweight-exercises","category-bodyweight-workouts","tag-bodyweight-workout","tag-no-gym-bodyweight-workout"],"aioseo_notices":[],"yoast_head":"\n21 minute, No Gym Bodyweight Workout<\/title>\n<meta name=\"description\" content=\"Try this 21 minute, No Gym Bodyweight Workout for faster fat burning without doing cardio\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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