gym free

The 10 minute “Gym Free” Workout

Today I had absolutely no time at all to get to the gym, I’d given myself way too much work to do (3,500 words worth of articles) and would need some form of gym free workout to make sure that I at least burnt some calories within 24 hours. Now there are a few things that I like to do on days where the gym is completely out of the question, going for a walk or two can really help boost my step count and keep Non Exercise Activity Thermogenesis (NEAT) up.

But there is a really tough little workout that takes less than 10 minutes that is my go-to session for days where time is tight. You require absolutely no equipment. No timers either. Just a bit of clear space. It can be changed to suit most bodyweight exercises, and even some weighted ones if you have any available to you. But the main ones are squats and press ups which is good because you’re working both upper and lower body. So here is the program.

The Gym Free workout

  • 10 x push ups + 01 x squats
  • 09 x push ups + 02 x squats
  • 08 x push ups + 03 x squats
  • 07 x push ups + 04 x squats
  • 06 x push ups + 05 x squats
  • 05 x push ups + 06 x squats
  • 04 x push ups + 07 x squats
  • 03 x push ups + 08 x squats
  • 02 x push ups + 09 x squats
  • 01 x push ups + 10 x squats

As you can see it is a fairly straight-forward workout, perform 10 push ups immediately followed by 1 squat, then go straight into 9 push ups and 2 squats, and so-on until you reach 1 push up and 10 squats. Take as little rest as possible, and feel free to lower the difficulty of the push ups if needed (drop your knees and perform the modified push up). It’s a great example of a gym free workout but if necessary it can be performed in a gym with weights. For example you could substitute push ups for a chest press, and bodyweight squats for DB goblet squats.

Give it a go next time you tell yourself that you couldn’t possibly fit a gym session into your day, just remember to take a shower afterwards because this workout is pretty damn intense!

If you want to learn any more workouts or are interested in nutrition then fill out the form below and you can subscribe to my daily emails. Or you can always ask to join my free facebook group and ask me questions directly

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About the Author Matt Smith

Matt Smith is the owner of Beer N Biceps. He has a degree in Sports Science, 10 years of experience working in the fitness industry, and has written for hundreds of fitness websites. He is a lover of good quality beer and believes that drinking in moderation can form part of a healthy lifestyle.

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