8 no-equipment exercise you can do in 30 seconds

These eight compound moves use zero equipment and will fry and firm the flab – fast

8 no-equipment exercises you can do in 30 seconds
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This is about as uncomplicated as it gets: These eight compound moves use zero equipment and will fry and firm the flab — fast. “Use the body you have to create the body you want,” says trainer Adam Rosante, a fitness ambassador for C9 by Champion and the author of The 30-Second Body. “You can do anything for 30 seconds” — the magic number to hit for every set here — “so put the pedal to the floor for top-notch results.” Aim for three rounds of the first four exercises — with 30-second breathers between circuits — then repeat with the next four moves. You’re done. You just whipped your cardio and toning at once.

Pencil Squat

  • Targets shoulders, abs, butt, inner thighs, calves
  • Stand with feet together, arms extended overhead.
  • Jump feet shoulder-width apart and squat, touching fingertips to floor between feet.
  • Jump up to return to start position, bringing feet together and pressing arms overhead.
  • Do as many reps as you can for 30 seconds.

Tap-Up

  • Targets shoulders, chest, arms, abs
  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
  • Lift right hand to tap left shoulder, then place palm back on floor.
  • Repeat push-up, then switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.
  • Make it Easier: Do modified push-ups on your knees.

Table Saw

  • Targets shoulders, triceps, abs, butt
  • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
  • Press hips up into a tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.
  • Return to start; switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Low-Squat Sprint

  • Targets butt, quads, calves
  • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
  • Lower into a squat and, raising up on balls of feet, sprint in place.
  • Continue for 30 seconds as quickly as possible.

Ladder Hop

  • Targets abs, calves
  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
  • Next, hop both feet two feet forward, then two feet back to start.
  • Finally, hop both feet forward close to hands, then back to start to complete 1 rep.
  • Do as many reps as possible in 30 seconds.
  • Make it easier: Step feet forward one by one rather than hopping to each “rung” of the ladder.

Wall Climber

  • Targets arms, abs, butt, legs
  • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
  • Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.
  • Repeat, extending right arm overhead as left knee comes up.
  • Continue alternating as fast as you can for 30 seconds.

Knee-In Pike

  • Targets shoulders, abs, legs
  • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
  • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
  • Continue alternating as fast as you can for 30 seconds.

Knees and Toes

  • Targets abs, butt, legs
  • Stand with feet hip-width apart, arms by sides.
  • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
  • Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).
  • Repeat, tapping knees, then feet, as you go.
  • Continue for 30 seconds, doing as many reps as possible.

Source: Fitness