No excuses: 30-minute no equipment workout to fit in your busy schedule

How many minutes or hours per week should one really have to commit to exercise and finally achieve their weight goal? Well, it depends on your desire: how much weight you want to lose/gain, how long you can spare to go the gym and run in the treadmill, what type of workout you prefer and other factors.


No more nonsense excuses. You may be busy but what’s a 30-minute exercise to squeeze in your day? Maybe get up a little earlier so you can start your day with a quick burn up or you can opt to do it after work instead for a deep night’s sleep.


If you really want to incinerate fat but have little to no time to do so (*coughs* excuses), lace your shoes up and try these effective no equipment necessary exercises you can do within 30 minutes.



Photo source: Pop Sugar

  • Start with your feet a bit extensive than hip-width apart. Keep your toes pointed outward and put your hands behind your head scaling elbow-width apart.
  • Now, start by bending your knees in a sitting position — a deep squat. Ensure that your knees doesn’t go over the edge of your toes.
  • Maintain your weight in your heels and keep your glutes engaged.
  • Repeat the exercise 15 times.


Photo source: MindBodyGreen

  • First, your starting position should begin with your hands on the ground while in a squat position.
  • Second, lift your feet to the back forming your body in a push-up plank position.
  • Third, immediately jump your feet back again in your initial position.
  • Finally, rush to jump as high as you can with your hands up above your head.
  • Remember to keep the phasing of each steps quick.
  • Repeat the exercise 25 times.

Mountain Climbers

Photo source: Spartan Lifestyle

  • This exercise starts in a push-up plank position. Place your palms pressed on the floor in slightly wider than shoulder-width distance.
  • Extend your arms completely while you’re on your toes.
  • At this point, maintain your back aligned and prevent from arching. Do not forget to immensely engage your core for this exercise.
  • Then, start pulling your right knee upward under your body while your left leg remains in place then quickly exchange each knee while the other is extended.
  • Alternate each leg and do remember, the faster you switch each leg, the more intense the exercise goes.
  • Repeat the exercise at least 20 times for each leg.


Push-up and Rotate

Photo source: Men’s Health

  • The exercise is simply performing push ups but with a twist.
  • As you complete one push-up, quickly twist to a side plank.
  • Alternate each sides between each push-up reps.
  • Repeat 15 times for each sides.


Clap Jacks

Photo source: MindBodyGreen

  • Much like the push-up and rotate, this one is a variation of jumping jacks.
  • Stand with your legs shoulder width apart while your arms are stretched on the sides parallel to the ground.
  • Quickly jump with your feet out wide while your arms clap close in front of you then immediately go back to the initial position.
  • Repeat the exercise and do it fast motion.
  • Do the exercise for a minute.


Seated Russian Twist

Photo source: Sassy Fit Girl


  • Sit on the floor while keeping your feet flat on the ground at a ninety degree angle.
  • Then, tilt your back backwards while lifting your feet up from the ground at approximately forty-five degrees.
  • Now, keep your position in place.
  • Then, immediately twist your upper body weight from side to side.
  • Do the exercise for a minute.

Now, who doesn’t have the time to burn calories and sweat the stress? Most certainly, not you! Do 3 sets of the exercise with a 10-seconds rest in between.

Got any more effective exercises or tips to share? Don’t hesitate to comment below!

About Chie Suarez

Chie is a writing junkie from the PH. She writes for FitBiz, a company that specializes in the retail of brand name fitness equipment. Chie likes to jog, walk and rest in between.