Workout Without The Weight

Let’s start with a few assumptions. You don’t have the luxury of spending hours in a gym. You don’t have much workout equipment at home. You’ve found it hard to stick with an exercise plan over the long term.

The Bodyweight 200

This 12-station, 200-rep program burns fat and builds muscle — in about 60 minutes a week

Directions: Do this workout 3 times a week — Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

The Workout

1. Prisoner squats (30 reps)

2. Pushups (30 reps)

3. Jumps (10 reps)

4. Swiss-ball leg curls (10 reps)

5. Swiss-ball pikes (10 reps)

6. Stepups (20 reps)

7. Pullups or chinups (5 reps)

8. Forward lunges (30 reps)

9. Tucked-elbow pushups (20 reps)

10. Inverted rows (15 reps)

11. Prisoner squats (15 reps)

12. Chinups (5 reps)