This is part of The Lifehacker Workout, a 3-4 day exercise program for normal people.
Our full-body workout combines 20 minutes of cardio with strength exercises. (You can separate the cardio and the strength exercises if you like, doing the walking/jogging in the morning, for example, and the exercises in the evening.)
- 20 minutes of walking or jogging. The goal each week is to increase your distance.
- 10 minutes* of strength exercises: push-ups, crunches and squats. The goal each week is to do more reps.
Directions for the strength exercises: Do one round of:
- 5 push-ups
- 10 crunches
- 15 squats
Then repeat as many sets as you can in the allotted time. You can modify the exercises to your level; for example, do push-ups on your knees or against the wall.
* Advanced option: For the strength exercises, increase the amount of time by two minutes every two weeks until you get to 20 minutes of strength exercises in weeks 11 and 12 (i.e. weeks 1 and 2: 10 minutes; weeks 3 and 4: 12 minutes; weeks 5 and 6: 14 minutes; and so on).
Instruction Videos for the Strength Exercises
These strength exercises were covered in detail in our previous post on how to get a full-body workout without any equipment, because they're great basic movements. The videos below will ensure you do them correctly; proper form is essential to get the most benefit from all these exercises.
Modifications: If you get bored, you can try some of these push-up variations:
Modifications: A reverse crunch may be easier for beginners and less stressful on your back:
You may also prefer bicycle crunches:
Modifications: If you have a wall or a pole you can use, you can use it to make squatting easier: