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Published on April 12, 2019

man and woman doing squats

Quick bodyweight workout

Are you looking for a quick workout that you can do anytime, anywhere? Maybe you're traveling and stuck in a hotel without a gym or at home on a rainy day and don’t want to go outside. These are no reasons to stay on the couch. Get moving with this quick workout you can do anywhere. Complete once in the morning and once in the evening to equal your 30 minutes for the day!

Warm up (3 minutes)

  • 1 minute walking or jogging in place
  • 30 seconds arm circles
  • 30 seconds high knees
  • 30 seconds butt kicks
  • 30 seconds walking or jogging in place

Workout (10 minutes)

  • 45 seconds jumping jacks
  • 15 seconds marching in place
  • 45 seconds walking lunges
  • 15 seconds marching in place
  • 45 seconds bodyweight squats
  • 15 seconds marching in place
  • 45 seconds pushups (modify as needed: against a wall, on your knees or the floor)
  • 15 seconds marching in place
  • 45 seconds plank (modify as needed)
  • 15 seconds marching in place
  • Repeat!

Cool down (2 minutes)

  • 1 minute walking in place
  • 1 minute light stretching
Love + Medicine

Every day, Gundersen Health System staff deliver great medicine plus a little something extra—we call it Love + Medicine.

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