This 35 minute no-equipment workout strengthens your entire body, boosts cardio, and burns calories fast!

You can do this workout at home, when traveling, or at the gym. You only need 8 to 10 feet of flat space.  

This workout is for men and women of all fitness levels because you can go at your own pace and easily adjust the exercises to lower or increase the intensity.

The Workout

For each round of exercises, you “work” for 25 seconds, then rest for 15 seconds. Repeat for 10 rounds. Then start a new “round”.

Here’s the entire workout step by step:

Round #1 (warm up)

Arm circles – 25 seconds
Rest – 15 seconds
Toe touches – 25 seconds
Rest – 15 seconds

* Repeat 5 times.

Round #2

Curtsy lunges – 25 seconds
Rest – 15 seconds
Pop squats – 25 seconds
Rest – 15 seconds

* Repeat 5 times.

Round #3

Push ups – 25 seconds
Rest – 15 seconds
Supermans – 25 seconds
Rest – 15 seconds

* Repeat 5 times.

Round #4

Crunches – 25 seconds
Rest – 15 seconds
Flutter kicks – 25 seconds
Rest – 15 seconds

* Repeat 5 times.

Round #5

Mountain climbers – 25 seconds
Rest – 15 seconds
Burpees – 25 seconds
Rest – 15 seconds

Think Positive and Go Make it Happen

Good job! Way to work hard… way to push yourself.

Without weights you can still get a great workout and that will kick your ass pretty good!

Remember, be disciplined to always think positively about yourself, your team, and anything you’re involved with. Channel your energy.

Concentrate on the positive because anytime you spend on the negative, you’re wasting your energy and minimizing your opportunities to get what you really want in life. So to live your best life ever, follow our plan — follow the psychology and science in the program.

Until next time, you have an amazing day! Go make it happen!