Rock up to the gym all pumped to get in a wicked workout, but all equipment is in use and you’re stuck with a tiny patch of floor to work with? Never fear, the BUF Girls are here with your no-equipment solution!
Bodyweight workouts can be just as satisfying as using weights or cardio machines – if not more so!
Here’s how to get it done…
If you’re keen on CARDIO & a good sweat session
Do a Tabata workout. This means you choose an exercise and do it all-out, as hard as you can, for 20 seconds, then take a 10-second rest before repeating it again and again for 4 minutes, which is 8 rounds. When you’re done, have a breather, then choose a new exercise and start over. Depending on your level of fitness, aim to do between 3-6 different sets.
Make it easy for yourself: Search Spotify for “Tabata”, then do your workout in time with the music – most Tabata tracks also have a built-in coach that will count you in and out of every 20-second interval.
A few perfect moves for this kind of workout (Google if not sure what these are): fast squats, mountain climbers (straight and transverse), high knees or skipping rope, burpees, lunge jumps, lateral ice-skater leaps, step-ups, push-ups, starjumps, jump squats.
If you want to work on TONING & strength-endurance
You’ll get the best strength and toning benefits from doing either heavy weight sets, slower reps using medium weights, or high repetitions of light weight/bodyweight work. You don’t have to move super fast, just keep the tension in those muscles, grit your teeth and go for it!
Again, if you don’t know the moves, Google them for a demonstration!
Complete this list:
- 100 Lunge Walks
- 80 Hip Raises
- 60 Prone Rows
- 40 Squats
- 20 Push-Ups
- 40 Lateral Lunges
- 60 Lateral Arm Raises (trust us, no weights is still hard!)
- 80 Bicycle Crunches
- 100-second Plank Hold
If you want to push yourself to the limit
Try the “death by burpees” challenge: complete 1 burpee within 1 minute (ideally the full chest-to-floor kind, if you can). In the second minute, complete 2 burpees. In the third minute, complete 3…
Keep adding a burpee each minute until you can’t possibly do anymore within the 60-second timeframe. So far, our record is 20 – but even getting to 16 is tough! See if you can beat us ;)
Or you could just hit PLAY on this video, for a 5-minute, do-anywhere workout with BUF Girls Founder & Biggest Loser: Transformed trainer, Libby Babet
You are also invited to the best workout event of the year! The BUF Girls team are going on tour with the Hit Network, bringing our signature DJ-fuelled entertrainment events to you in Melbourne, Brisbane, Sydney and Perth!
It’s all happening early on the mornings of:
- Melbourne: Saturday 11th November @ The Substation, Newport
- Brisbane: Saturday 18th November @ The Joinery, West End
- Sydney: Sunday 19th November @ Australian Technology Park, Eveleigh
- Perth: Sunday 3rd December @ Old Pickle Factory, West Perth!
Download the Hit Network app here to keep up with all your favourites!