This work out can be undertaken almost anywhere and consists of 5 basic exercises carried out for a specified period of time. The only equipment required is a pull up bar plus a timer/stopwatch. Alternative exercises/equipment can be substituted.
Beginners: 20 – 40 minutes
Intermediates: 30 – 75 minutes
Advanced: 45 – 110 minutes
Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.
If you have not exercised for some considerable time this is a good place to start. Do not worry if you cannot complete the full period of time for each exercise. Keep trying and soon you will get to perform the exercises for the maximum allotted time! Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, doing each exercise for a full minute, covering 3 sets each workout, perhaps resting up to 2 minutes between sets.
Burpees for 20 seconds to 1 minute.
Pull Ups for 20 seconds to 1 minute.
Squats for 20 seconds to 1 minute.
Push Ups for 20 seconds to 1 minute.
Abdominals for 20 seconds to 1 minute.
Finish with 10 minutes of light cardio followed by 2 minutes of stretching.
If you have been exercising for a little while, this may be a good place for you to start. You should be able to do this work out every day or every other day. Complete the timed duration for each exercise and be looking to cover 1-3 sets each workout, with up to 60 seconds rest between sets. For a few repetitions of each exercise you should be looking to do variations of that exercise, in order to add variety and build your strength in a different range of motion.
Burpees for 1 to 3 minutes.
Pull Ups for 1 to 3 minutes.
Squats for 1 to 3 minutes.
Push Ups for 1 to 3 minutes.
Abdominals for 1 to 3 minutes.
Finish with 15 minutes of cardio, followed by 2-4 minutes of stretching.
This should be a typical everyday workout for you and could even be your rest day workout from weight training. The exercises should be very easy to complete and the aim would be to complete 1-3 sets, with little or no rest between sets. Each set (or every minute) you should be looking to do a different variation of each particular exercise.
Burpees for 3 to 5 minutes.
Pull Ups for 3 to 5 minutes.
Squats for 3 to 5 minutes.
Push Ups for 3 to 5 minutes.
Abdominals for 3 to 5 minutes.
Finish with 20 minutes of cardio, followed by 5 minutes of stretching.
Give yourself an additional challenge - record the number of repetitions you complete for each exercise, within the given time frame, and try to beat this number next time!