Love Yourself: 30-Minute Total Body Blast [NO EQUIPMENT NECESSARY]

Hey, lovers and self-lovers out there! Today may be a day to splurge on chocolate, pastas, and fine wines (we are personally ordering pizza and kicking back since I work late), but it is also a day to show your body some love! You can’t be unfair and only treat your taste buds, treat your body too. Find 30 minutes out of your busy day to kick your own butt! In a kind and loving happy way. This is a home workout, you don’t need any weights–just keep moving! So no excuses! Keep a water bottle nearby.

30-Minute Circuit Total Body Blast

We are going to be doing a circuit of 10 stations for 1 minute each. Think you’re ready? Let’s do it!

1. Jump rope. Whether you have an actual jump rope or not, do this at a fast pace.

English: into the groove double dutch jump rope

English: into the groove double dutch jump rope (Photo credit: Wikipedia)

2. Plie squatsMore information on these if you click the link, these should be done slowly.

Here's me with weights, but they are unnecessary for all

Here’s me with weights, but they are unnecessary for all

3. Push-upsMore information at the link, you can do them regular or knee-style, whatever your strength level is at.


4. Mountain climbers. These are quick. The faster you go, the more you burn!

5. PlankClick the link for more information. Make sure you’re doing this right or I’ll sit on you.

6. Supermans. For these, you are on your belly and you lift your arms and your legs, with your torso still on the ground. You go up for about a second and then down, and then up and down, etc.

7. High knees. Hold your hands/arms parallel to the floor at a high level and kick your knees up to try to get them to your hands. These are FAST.

8. Lunges. Hands on the hips in starting position, lunge out forward with one leg, then back, lunge out with the other leg and back. Make sure that back leg is getting low to the ground.

9. Dips. Using a bench, a chair, a couch, anything really, hold onto the object, facing away from it and dip down, using your triceps.

10. Russian twists. Sit up with your legs off the ground and twist your shoulders back and forth (your whole torso), hitting either side with your hands. Make sure you are doing a full twist.

X3. To do this full workout, you must do this circuit three times. And 1 minute at each station (use an iPhone, a timer, stopwatch, something to keep track of time). You may need rest in between, but get a sip of water and try to keep going. Keep that heart rate up and the sweat flowing. And if you only have 20 minutes, then you can just make it two circuits instead of one. I know you have 20 minutes to spare today before you spend it with your love or your friends or your pets. If you’d rather have a shorter, more repetitive 15-min workout, click here. And click here for more circuit training ideas.

Let us know if you have any questions, and as always, stay hungry and fit! Cheers!

15 Responses to "Love Yourself: 30-Minute Total Body Blast [NO EQUIPMENT NECESSARY]"

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  1. Cindy

    February 14, 2013 at 11:48 am

    I need post-it notes for my computer, so I can remember to go back and use this circuit. Thanks!

    • hungryandfit

      February 16, 2013 at 7:37 am


    • shareenarciso

      March 4, 2013 at 6:06 am

      I actually do this. I have a schedule on my desk where I can see it everyday. Something like this: Then I cross out the days I’ve done. 😉

  2. Leah

    February 14, 2013 at 12:16 pm

    Great workout. I’m pinning this for later!

  3. doctornitro

    February 14, 2013 at 12:25 pm

    Reminds me of my Army days…this was our warm-up for morning PT.

  4. jsresults

    February 14, 2013 at 2:01 pm

    Awesome workout! Simple and effective!

  5. Pavlos Karachisaridis

    February 16, 2013 at 7:53 am

    I would add some more moves, maybe 3-4 more

  6. lebrian c

    February 18, 2013 at 5:29 pm

    Thanks for the workout, going to try this tomorrow, I’ll let you know how it goes!

  7. shareenarciso

    March 4, 2013 at 6:03 am

    Awesome post. Literally – just two days ago I started working out again. And about an hour before reading this blog post, I decided to go with circuit training and interval training. If that isn’t a sign, I don’t know what is! Haha. :)

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