No Equipment Workout

20 Minute, Fat Burning, Muscle Building Workout

This is the best overall routine I have found that uses no equipment.
The following exercises should be performed with little or no rest between. You may adjust the number of repetitions or time depending on your current fitness level. If, while exercising, you become so out of breath that you cannot speak clearly, take a break and let your body catch up. Then continue. Don't be fooled, this is not easy.

Jumping jacks – 1 minute

Body Weight Squat - hands on hips, feet apart shoulder-width; lower your body down and then back up while bending at the waist, keeping your knees positioned above your toes - 15-20 repetitions

Push ups – (slow down reps for advanced lifters) – as many reps as possible

Kick butts (jog in place and kick your rear with your heels) – 1 minute

Hamstring Floor Bridge (begin by lying on your back, knees bent, feet on floor; then use one leg to lift your body slightly off the floor as you hold the other leg up in the air)-15-20 reps

Superman (lying on stomach with arms to the side, lift legs and chest off floor) -15-20

High knees ( jog in place while lifting knees as high as possible) 1 minute

Stationary lunge (standing with hands on hips or held out for balance, take a large step forward with right leg, then bend both knees and lower your body as if you're going to touch your left knee to the ground; then push back to standing position. Repeat with left leg 15-20 reps each leg

Torso twists – 20 reps each direction

Side bends/ reaches – 20 reps each direction

Mountain climbers (get down on your hands and knees, position one leg back straight with the other leg bent-like an Olympic runner at the start of a race. With both feet on floor and one knee positioned at your chest, hop up slightly and switch leg positions-like you're climbing a mountain)– 1 minute

Wall sit – (with your back to a wall, slide down the wall until your knees are at a 90-degree angle to the floor, and hold that position to a count of five; then straighten your body using your hands to push you away from the wall slightly)--5 reps

Dips-sit on a chair with your hands on each side of your buttocks, and lift yourself off the chair and back down again)--as many reps as you can do comfortably