Another day, another interview for a fitness magazine. This time Women’s Health magazine came a-calling with a request for three minimal and even no-equipment bodyweight exercise workouts.

Here were the challenges they gave me and the workouts I provided.

8 MINUTES: Do-Anywhere Interval Workout with ONE or TWO exercises.

This would be best if done using the 20-10 Bodyweight Revolution set up and using TWO exercises. 8 minutes with one exercise would be too boring.

1) Burpees – 20 seconds work, 10 seconds rest x 8 rounds
2) *Switch Lunges 20 seconds work for one side, rest 10 seconds, 20 seconds work for the other, 10 seconds rest x 4 rounds

That’s 8 minutes. If we could use more exercises, we could make it even better.

*Switch lunge: Do a forward lunge with your right foot. Then step all the way back with your right foot so that you are doing a reverse lunge that works your stationary front left foot.

Then step forward into a forward lunge with your right foot. Continue for 20 seconds. rest 10 seconds then use the other leg and alternate back and forth every 20 seconds.

15 MINUTES: Busy Gym workout with 1 pair of dummbells (no changing the weight!)
– Do all exercises for 30 seconds
– Do not rest between exercises
– Rest 1 minute at the end of the circuit and repeat 2 more times

1) DB Squat
2) Pushup or Kneeling Pushup
3) DB Bentover 2-arm row
4) DB Goblet Split Squat (hold ONE dumbbell in both hands at chest height) – 30 seconds for each leg
5) DB Renegade Row
6) DB Overhead Press with elbows in and palms facing head/one another (standing)
7) Jumping Jacks

20 MINUTES: No-Equipment, total-body workout.
– Do all exercises for 30 seconds
– Rest 15 seconds between exercises
– Rest 1 minute at the end of the circuit and repeat 2 more times

1) Prisoner Reverse Lunge (30 seconds per side) Prisoner = hands behind head, elbows back, squeeze rhomboids
2) Close-Grip Pushup
3) Prisoner Diagonal Lunge (30 seconds per side) Diagonal = step out in a 45 degree angle with foot going forward
4) Spiderman Climb click here for video
5) 1-Leg RDL (30 seconds per leg)
6) Bodysaw/Rocking Plank click here for video
7) Total Body Extension click here for video

Those are fantastic workouts you can do almost anytime, anywhere to burn fat and get lean.

Hope that helps,

Craig Ballantyne, CTT
Certified Turbulence Trainer

CB Athletic Consulting, Inc

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at

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