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How to Get a 30-Minute Workout With No Gym (INFOGRAPHIC)

Author: Rosemary Buckle, M.D.

We all have excuses for not working out.

It’s too hot outside. It’s too cold outside. I hate running. I’ll do it tomorrow.

Of course, two of the biggest excuses are:

  1. I don’t have time.
  2. I don’t have the equipment.

Here’s where the 30-minute bodyweight workout comes in. You don’t have to have any equipment at all. And you just need 30 minutes, which I would hope everyone can find in their day, especially considering how incredibly important it is to have exercise as a part of a regular routine.

The infographic and exercise routines shared below come from The Huffington Post. Read a few highlights here…

#1 Jump Lunge

Do a normal jump lunge, but switch legs in mid-air. Do 10-15 reps on each leg, alternating sides. Remember to keep your core strong and your torso upright.

#2 Clap Push-Up

The clap push-up is like a normal push-up with one major addition: force yourself up off the ground, clap in midair, and then return to the starting position. Form and safety are important here. If you’re still working on regular push-ups, just leave it at that!

#3 Side Plank Star

Start with a normal side plank. Then lift your top leg straight up. Hold the position and slowly bring it back down. For an added workout, try increasing your lift with each rep.

#4 Rotating Jump Squat

This is a great exercise for the legs and core. Start with a regular squat. Then jump and rotate 180 degrees mid-air. Land in a squat and then jump the opposite direction–180 degrees–into another squat. Aim for 10-15 of these reps with no break between the landings, squats, and jumps. As always, form matters. Keep your spine long, core tight and chest up.

#5 Plank Balance

Begin in a traditional plank position: flat back and forearms securely planted on the floor. Lift the right arm and left leg until they are parallel to the ground. Hold the position for a second, then switch. You can either aim for a certain number of reps (10 to 30) or for seconds spent holding the position.

Check Out More No-Gym Exercises Below


There’s no excuse for not getting at least a little cardio and muscle strengthening–no matter what level you’re capable of reaching. Try some or all of these exercises at home!

Schedule With a Houston Sports Medicine Physician

To learn more about creating healthy exercise and athletic training habits, schedule your appointment with a Houston sports medicine doctor. Call Houston Institute for Sports Medicine & Orthopedics at (713) 756-5546, or schedule an appointment online.

Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.