Minimal Equipment, Maximum Results
Today, I’ll show you how to burn fat & build muscle without a fully equipped gym. The following workouts are predominantly bodyweight workouts or workouts using some basic gym equipment. In fact, I’m going to provide you with enough at home workouts that you can beat boredom (if you are constantly working from home or traveling), quarantines AND survive the Zombie Apocalypse.
In all seriousness, the following workouts are specifically designed to help you improve your muscular endurance while building strength and muscle. You can do these workouts anywhere, including in your home, outside, or even in your hotel room. The truth is these quick metabolic circuits are the backbone of my workouts while I’m traveling. It’s one of the reasons why I’m able to stay lean, burn fat, and build strength even with no or minimal equipment.
But don’t skip ahead just yet!! First let’s chat about equipment.
You don’t need a fully equipped gym to get a great workout in. As you will soon see, you can get a bunch of great workouts without a fully equipped gym. I have each section broken down into three categories; Bodyweight only, equipment-based, and cardio focus workouts.
As for equipment-based workouts, all the workouts will be using one or more of the following:
Mini-bands
Superband
Chin up bar
Dumbbells or Kettlebells
Sliders (or Hand Towels)
I’ll let you know each equipment you’ll need for each workout so don’t worry about that. Also, if you don’t have any dumbbells or kettlebells around, not a problem! Get creative!! For example, a loaded backpack can be used for both squats and push ups. you can use a suitcase for rows, etc.
Bodyweight Only Workouts
Workout One - The Quad Burner Baby!!
Perform as many rounds as possible within 12 minutes.
Bodyweight Squats x 8 reps
Forward-Reverse Lunges x 8 reps ea.
Bodyweight Push Ups x 8 reps
Jumping Jacks x 50 reps
Coaching Notes: Do elevated push ups (on a couch, or table) if unable to do bodyweight push ups. Do reverse lunges if the forward-reverse lunges are too much. Rest as little as possible, yet as much as needed.
Workout Two - Holy Moly Batman!:
This will be done as an EMOM (Every Minute on the Minute). You’ll hold the bottom portion of the squat for 15 seconds, then immediately perform 15 bodyweight speed squats. The remaining time is your rest period. You’ll start again on the new minute. Do this workout for 12 minutes (i.e. 12 rounds.)
Paused Bodyweight Squats x 15 seconds
Bodyweight Squats x 15 reps
Coaching Notes: Finish each round as quickly as possible while maintaining perfect form. Remember, the remaining time is your rest period. For example if you finish everything in 30 seconds, you get 30 seconds of rest before the next round starts.
Looking for more of a challenge? Increase the amount of bodyweight squats up to 25 reps. For an additional challenge you can add a mini-band above your knees for a more muscular burn.
Workout Three - Why do I do this to myself?:
Set the clock for 8-minutes and complete as many rounds as possible while maintaining perfect form. Rest 60 seconds. Rinse and Repeat.
Jumping Jacks x 25 reps
Push-Up x 10 (hands elevated if needed)
Lateral Bear Crawls x 8/side
Glute Bridge x 10 reps
Bodyweight Squats x 10 reps
Coaching Notes: Do elevated push ups (on a couch, or table) if unable to do bodyweight push ups. For the lateral Bear Crawls, please be mindful of your surroundings. You can increase the time limit up to 15 minutes. Remember, quality will always trump quantity.
Workout Four - Bodyweight Mayhem:
Complete 5 full rounds as quickly as possible while maintaining perfect form. Rest for 45 seconds between rounds.
Alternating Reverse Lunges x 8 reps/leg
Side Plank x 15 seconds (right side)
1.5 bodyweight squat x 8 reps
Side Plank x 15 seconds (Left side)
Glute Bridge x 16 reps
Workout Five- Dark Magic
Perform as many rounds as possible within 8 minutes.
Squat Jumps x 8 reps
Single Leg Plank x 15 sec (Right Side)
Spiderman Push Ups x 8 reps ea.
Single Leg Plank x 15 sec (left side)
Coaching Notes: Rest as little as possible, yet as much as needed. If the jumping is too much for your knees, perform bodyweight squats instead. If spiderman push ups are too much, perform bodyweight push ups instead.
Workout Six - Quick, yet Deadly:
Perform as many rounds as possible within 8 minutes. Rest as little as possible, yet as much as needed.
Negative Bodyweight squats x 6 reps (5 second lowering)
1.5. Rep bodyweight push ups x 6 reps
Coaching Notes: For the Negative squats, focus on slowing down on the descent (lowering) for a full 5 seconds. For the 1.5 rep bodyweight push ups, fully lower yourself to the ground, ascend halfway up, descent back to ground, and fully extend arms to return to start. That is one rep.
Workout Seven - It goes on and on and on!
For this workout, you’ll alternate between each exercise below in a descending ladder/pyramid fashion starting at 11 reps and slowly working your way down to 1 rep. So, you’ll be doing 10 bodyweight squats and push ups, then 9 reps, then 8 reps, etc, until you have finished 1 rep for both exercises.
Bodyweight Squats x 11 reps
Bodyweight Push Ups x 11 reps
Coaching Notes: Finish this workout as quickly as possible while maintaining perfect form. Rest as little as possible, yet as much as needed. Why start at 11 reps? Because I like to go one step beyond :)
Workout Eight- Is it Over yet?:
This will be done as an EMOM (Every Minute on the Minute). You’ll perform the bodyweight squats w/ reverse lunges, then immediately go into the hollow body hold for 10 seconds. The remaining time is your rest period. You’ll start again on the new minute. Do this workout for 12 - 15 minutes (i.e. 12 - 15 rounds.)
Bodyweight Squats w/ Reverse Lunge x 6 reps
Hollow body holds x 10 seconds
Coaching Notes: Finish each round as quickly as possible while maintaining perfect form. Remember, the remaining time is your rest period. For example if you finish everything in 20 seconds, you get 40 seconds of rest before the next round starts.
Workout Nine - The Chest BurnOut:
For this workout, you’ll alternate between each exercise below in a descending ladder/pyramid fashion starting at 10 reps and slowly working your way down to 1 rep. So, you’ll be doing 10 bodyweight Push ups and isometric push ups for 10 seconds , then 9 reps, then 8 reps, etc, until you have finished 1 rep for both exercises.
Bodyweight push ups x 10 reps
Isometric push up x 10 seconds
Coaching Notes: Aim to complete this in as few sets as possible. Rest as little as possible, yet as much as needed. Beginners should start 10 reps; intermediate start at 12 reps, and advanced starts at 14 reps
Workout Ten - Great… Now I can't feel my legs
For this workout, you’ll alternate between each exercise below in a descending ladder/pyramid fashion starting at 10 reps and slowly working your way down to 1 rep. So, you’ll be doing 10 RFESS (Bulgurian Split Squats), then immediately descend into the bottom position and hold for 8 seconds. Ascend back up and then perform 9 reps, then 8 reps, etc, until you have finished 1 rep for both exercises. Stay on one leg until you are finished. Rinse and repeat for the other leg
Rear Foot Elevated Split Squat x 10 reps
Isometric Hold x 10 seconds
Coaching Notes: Again you’ll complete the entire ladder on one leg before moving to the other leg. This will be challenging on your muscles and for your balance/coordination. Make sure you have some object (table, upright foam roller, partner) nearby in case you need to stabilize yourself during the workout.
Workout Eleven - The Neverending Core Burn Out:
For this workout, you’ll alternate between each exercise below in a “rolling” fashion, meaning you’ll immediately alternate from one exercise to the next with no rest.
Elbow Plank x 30 seconds
Side Plank x 30 seconds (Right side)
Elbow Plank x 30 seconds
Side Plank x 30 seconds (Left side)
Elbow Plank x 30 seconds
rest x 45 seconds
Repeat until you cannot no more
Coaching Notes: For this neverending series, you’ll immediately alternate from elbow plank to side plank with no rest. Once you complete the circuit, give yourself 45 seconds before repeating this circuit. Keep repeating this circuit until you cannot plank no more. Keep track of your rounds and aim to beat your score next time.
Equipment - Based Workouts
As previously mentioned above, you don’t need a fully equipped gym to get a great workout in. As you will soon see, you can get a bunch of great workouts in the comfort of your home. For these workouts, you’ll definitely want to use the prescripted equipment. As a reminder, these workouts will be using one/all of the following:
Mini-band
Superband
Chin up bar
Light dumbbells/kettlebells
Sliders (towels work too)
I’ll let you know each equipment you’ll need for each workout so don’t worry about that.
Now, let’s get into it! :)
Workout One - Ouchie… My Core
Equipment: Slider (or Hand Towel)
Complete this circuit below as many times as possible in 8 minutes. Rest 2 minutes, then repeat that same circuit one more time. Aim to beat your previous record.
Bodysaws x 8 reps
Mountain Climbers x 16 reps ea.
Single Arm Sliding Push Ups x 8 reps ea
Coaching Notes: You’ll be performing this circuit a total of two times. Rest as little as possible yet as much as necessary. Challenge yourself on the first round and aim to be better on the second round.
Workout Two - My Peaches!!!:
Equipment: Mini-Band
For this workout, you’ll alternate between each exercise below in a descending ladder/pyramid fashion starting at 12 reps and slowly working your way down to 1 rep. So, you’ll be doing 12 banded Glute Bridges and Banded Adduction (drive your knees outwards) for 12 reps , then 11 reps, then 10 reps, etc, until you have finished 1 rep for both exercises.
Banded Glute Bridge x 12 seconds
Banded Glute Bridge w/ Adduction x 12 reps
Coaching Notes: Finish each exercise as quickly as possible while maintaining perfect form. For the glute bridges, make sure there’s always tenison on the band. For the glute bridge w/ adduction, hold the top portion of the glute bridge and drive your knees outwards while keeping your hips up.
Workout Three - Holy Hammies!!
Equipment: Slider (or Hand Towel)
This will be done as a tatoba style workout. You'll perform each exercise for 20 seconds with a 10 second rest/transition period. You’ll do 8 rounds total for 4 minutes. Rest 60 seconds, then rinse and repeat for desired rounds.
Bodysaws x 20 seconds
10 second rest/transition between exercises
Slider Hamstring Curls x 20 seconds
Coaching Notes: If bodysaws are too much, you can do an elbow plank instead. Stay strict with your time periods and quickly transition between exercises.
Workout Four - Why does Mack hate me??
Equipment: Dumbbell (or Kettlebell)
This will be done as an EMOM (Every Minute on the Minute). You’ll be doing the squats on the odd minutes and the Lawnmower rows on the even minutes. Aim to complete each exercise as quickly as possible with perfect form as the remaining time is your rest period. You’ll start again on the new minute. Do this workout for 12 - 16 minutes (i.e. 12 - 16 rounds).
Goblet Squat w/ Reverse Lunges x 6 reps ea.
Lawnmower Rows x 12 reps ea.
Coaching Notes: Finish each round as quickly as possible while maintaining perfect form. Remember, the remaining time is your rest period. For example if you finish everything in 20 seconds, you get 40 seconds of rest before the next round starts.
Workout Five - Who Hurt You MACK??
Equipment: Superband (Resistance Band)
Complete this circuit below as many times as possible in 10 minutes. Rest 2 minutes, then repeat that same circuit one more time. Aim to beat your previous record.
Banded Good Mornings x 30 reps
Walking Lunges x 30 reps ea.
Coaching Notes: Finish each round as quickly as possible while maintaining perfect form. If you don’t have the space for walking lunges, do split squats instead.
Workout Six - Oh God! My Peaches!!
Equipment: Kettlebell
This will be done as an EMOM (Every Minute on the Minute). You’ll be doing 20 KB Swings. Aim to complete each exercise as quickly as possible with perfect form as the remaining time is your rest period. You’ll start again on the new minute. Do this workout for 20 minutes (i.e. 20 rounds).
Kettlebell Swings x 20 reps.
Coaching Notes: Finish each round as quickly as possible while maintaining perfect form. Remember, the remaining time is your rest period. For example if you finish everything in 20 seconds, you get 40 seconds of rest before the next round starts. If Kettlebell swings are too technical, then do Deadlifts instead. You can reduce the swings anywhere from 20 reps to 10 reps.
Workout Seven - Why do I do this to myself???
Equipment: Dumbbell (or Kettlebell)
This will be done as an Density set. These are very similar to AMRAPs, except with an emphasis on the amount of weight being used. Aim to complete each exercise as quickly as possible with perfect form. Do this workout for 12 minutes and aim to better your record next time.
Goblet Squat w/ Reverse Lunges x 6 reps ea.
Lawnmower Rows x 12 reps ea.
Bodyweight Push Ups x 12 reps
Sprinter Sit Ups x 12 reps ea.
Coaching Notes: Finish each exercise while maintaining perfect form. Rest as little as possible yet as much as necessary. Record your rounds and aim to beat it next time.
Workout Eight - Seriously… What is Mack’s Problem?!
Equipment: Dumbbell (or Kettlebell)
This is simple, yet incredibly sinister. Set the clock for 10 minutes and complete as many rounds as possible. Complete each exercise with perfect form; Don’t get sloppy!
Goblet Squats x As Many Reps as Possible!!!
Bodyweight Push Ups x As Many Reps as Possible!!!
Notes: Finish each exercise while maintaining perfect form. Rest as little as possible yet as much as necessary. Record your reps and sets and aim to stay consistent with your reps. Once the workout is completed, record your reps and sets and aim to beat your record next time.
Workout Eight - The Superhero Serum Workout
Equipment: Resistance band
This workout has two components. For the first part, you’ll alternate between the first two exercises below in a descending ladder/pyramid fashion starting at 8 reps and slowly working your way down to 1 rep. So, you’ll be doing 8 seated band rows, then hold for 8 seconds,, then 7, then 6, etc, until you have finished 1 rep for both exercises.
Once you’re done, you’ll perform as many (quality) bodyweight push ups as possible. This is an AMRAP (As Many Reps As Possible) set so really challenge yourself to get the maximum amount of reps possible. Rest for 2 minutes and repeat for 2-3 rounds total.
Workout:
1a) Seated Band Rows x 8 reps
1b) Seated Iso-metric hold x 8 seconds (perform together as a Reverse Ladder)
Rest 0-30 seconds
2) Bodyweight Push Ups 1 x AMRAP(As Many Reps As Possible)
Notes: For the seated rows, always maintain an upright position with core engaged. Again, the first two exercises will be performed together in a reverse ladder fashion with minimal/no rest between exercises. Once completed, rest slightly before going all out for the push ups. Finish each exercise while maintaining perfect form.
Workout Eight - Holy Swolie Moleie!!
Equipment: Chin up Bar and Super Band
This will be an individual workout. The first two exercises are supersetted, meaning you’ll do each exercise with minimal rest before resting for 1-2 minutes.
Next, you’ll be doing a tatoba style band bicep curls. Stay stick with your rest periods as your biceps should be on fire towards the end.
Lastly, we are gonna hit the upper back with a high volume band pull aparts. Aim to complete the 100 reps in as few sets as possible. Rest as little as possible, yet as much as needed.
A1) Chin Ups 6 x 6; 0sec Rest
A2) Bodyweight Push Ups 6 x 15-20 reps; 1-2 min rest
B) Band Bicep Curls 8 x 20 seconds; 10 sec rest
C) Band Pull Aparts 1 x 100 Reps
Workout Nine - The Big Burn
Equipment: Mini band and Resistance band
This may look incredibly simple, yet looks are deceiving. Loop a mini-band above your knees and assume the bridge position. While keeping your hips up, perform 100 band pull aparts as fast as possible.
Banded Glute Bridge w/ Band Pull Aparts x 100 reps
Notes: Make sure you keep your hips up and drive your knees outwards. This will ensure your glutes are engaged. Finish each rep while maintaining perfect form. Rest as little as possible yet as much as necessary. Looking for more of a challenge? Do 200 reps instead :)
Cardio Focused Workouts
As you can probably tell from the previous section, you can still get a good cardiovascular affect from lifting the weights faster. However, this next section is primarily focusing on developing your anaerobic and aerobic capability. Your anaerobic workouts will be more HIIT style workouts for shorter, but more intense bouts of activity. On the other hand, the aerobic workouts will focus on longer, yet less intense bouts of activity.
Aerobic Style workouts
Workout One - Working Up a Sweat
Resistance: 0-4% gradient
Pace: comfortable, yet challenging.
Work Period: 30 minutes
Rest Period: N/A
Notes: This scheme allows for low intensity steady state cardio. Hop onto the treadmill, or go outside for a walk, put on a podcast and enjoy!
Workout Two - Indoor Hiking
Gradient: 2-6%
Pace: Same as gradient
Work Period: 20-30 minutes
Rest Period: N/A
Notes: We are going from an easy walk to a more moderately intense steady state cardio. Think of this as indoor hiking. Hop onto the treadmill, put on a podcast, and enjoy for 20-30 minutes.
Workout Three - You want me to what??
Workout - Timed One Mile Run
Gradient: 0%
Rest Period: Rest as little as possible, yet as much as necessary
Notes: In order to effectively survive the Zombie apocalypse, you’ll need to outrun your competition aka the zombies. I’m not saying you need to become a endurance athlete, yet you need to be able to comfortably out run and outpace the zombies so you don’t become one too.
Anaerobic Style Workouts:
Workout One - Out Sprint the Zombies!!
Gradient: 4-10%
Pace: Sprint (all out speed)
Work Period: 10 seconds
Rest Period: 50 seconds
Rounds: 8-15
Notes: This scheme is identical to hill sprints. Set the treadmill to a moderate gradient and sprint-like pace. Hop on the treadmill for the 10 seconds and hop off by placing your feet on the treadmill’s sides. Rest for 50 seconds. Rinse and Repeat for 8-15 rounds. If you don’t have a treadmill, go outside and enjoy the fresh air! Just watch out for the Zombies :)
Rowing Machine
Note: If you don’t have access to a rowing machine, no problem! You can do the same work/rest periods with either a stationary bike or run outside for the same amount.
Workout One
Rounds: 8-12
Resistance: 10 (maximum on machine)
Work Period: 30 seconds
Rest Period: 30 second
Workout Two
Rounds: 10
Resistance: 10 (maximum on machine)
Work Period: 60 seconds
Rest Period: 60 seconds
Workout Three
Rounds: 4-6
Resistance: 10 (maximum on machine)
Work Period: 500 Meters sprints
Rest Period: 60 seconds. This is brutal. You have been warned.
Workout Four
Rounds: 1-4
Resistance: 10 (maximum on machine)
Work Period: 1000 Meters sprints
Rest Period: 1-2 minutes. Dude!! You barely survived the 500m sprints! Why are you doing this to yourself???