By Ross Enamait – Published in 2006
One of the most common excuses for skipping workouts is a self-perceived lack of time. Many individuals will skip a workout if they do not have a large block of available time.
One of the goals of this website is to destroy many of the myths pertaining to fitness development. You do not need an hour of training time to achieve a quality workout. You also do not need a state of the art training facility. You can achieve a quality workout with little if any equipment.
In the past, I have listed several strapped-for-time workouts. One example includes the 100-burpee challenge. Simply perform 100 burpees as fast as possible. You will not need too much time for a quality workout.
Below, I have provided another brief, yet intense workout that can serve your needs on those days when time is limited. To perform the No Excuses workout, you will select four exercises. I have selected burpees, pull-ups, bodyweight squat and pushups. You will also need a timer. I recommend a wall clock with large digital numbers.
This workout will take exactly 10 minutes to complete. There is no rest until you have finished the entire 10 minute circuit. The workout begins with a 60 second interval of each exercise. You then move immediately to a 45 second interval, then 30 seconds, and finally 15 seconds.
No Excuses Workout
- Burpees x 60 seconds
- Pull-ups x 60 seconds
- Squats x 60 seconds
- Pushups x 60 seconds
- Burpees x 45 seconds
- Pull-ups x 45 seconds
- Squats x 45 seconds
- Pushups x 45 seconds
- Burpees x 30 seconds
- Pull-ups x 30 seconds
- Squats x 30 seconds
- Pushups x 30 seconds
- Burpees x 15 seconds
- Pull-ups x 15 seconds
- Squats x 15 seconds
- Pushups x 15 seconds
When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds.
If you become stuck with an exercise, rest briefly and do your best to continue. If you run out of gas on the pull-up bar, try to hang from the bar for the remaining time, rather than sitting down to rest.
This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is just one of many that is featured in the Never Gymless text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.