This amazing guest post was written by Shawna Kaminski, a fitness professional who has been in the industry for over 30 years! You can check out her Facebook Page here.
I’ve heard every excuse in the book…
- The dog ate my gym shoes.
- Sweat makes my false eyelashes come off.
- I don’t have any clean workout clothes.
- I just got my hair done.
- I’m going to lose weight first and then start working out.
- I can’t afford a gym membership…
Only limited by imagination, it’s impressive the lengths people will sometimes go to in order to avoid exercise.
It’s actually quite sad.
Yes, You Can Workout Without Equipment!
If only people knew how simple and quick it can be to get in a solid full body workout with NO equipment whatsoever, they’d be so much healthier for it.
In fact, you can get a more effective fat burning workout with just your body weight than with expensive cardio machines. According to a study by the University of California at San Francisco’s Human Performance Center, cardio machines OVERESTIMATE calorie-burn by shocking amounts.
The treadmill was bad- overestimating calories burned by 13%. The stationary bike was less misleading, overestimating calories burned by 7%. But the elliptical machine was the worst. It overestimated calories burned by 42%.
No wonder people that think they’re getting an effective workout on cardio equipment are disappointed with no fat loss results and then find excuses to stop exercising.
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Hey, I’m Shawna Kaminski and I love simplifying fitness so that ANYONE, ANYWHERE can do some heart pumping healthy exercise, no matter the circumstance.
I like to remove all barriers to getting down and sweaty so you can get the results you deserve. After all, I’ve been doing this for over 30 years with people just like you. In fact, you’ll find some amazing ‘do anywhere – no equipment’ short video workouts here.
If no time and no equipment to exercise are ‘issues’ with you, get prepared to lace up your shoes. I’ve got a great piece of ‘exercise’ equipment that pretty much everyone has.
My Kitchen Towel Trick
Now, first of all, let me make it clear that I’m no chef in the kitchen, but I sure can whip up a recipe of whoop a$$ with a simple kitchen item.
Are you curious?
The equipment in question is actually a kitchen towel…or two.
If you have a wooden, tile or lino floor (or anything fairly smooth), you’re in luck. You can use a kitchen towel with all the exercises I’m about to share with you. Alternatively, if you have a carpeted floor, you can use paper or melamine plates just as easily.
Take a look at this short video to see what sorts of exercises you can do with your kitchen towel.
Looks simple enough, right?
Here are the exercises that you’ll see in this video:
- Squat – side step 0:21
- Swing lunge 0:28
- Kneeling abduction 0:33
- Curtsey lunge 0:37
- Single leg hamstring curl 0:42
- Double leg hamstring curl 0:47
- Mountain climber 0:50
- Plank knee in 0:55
- Plank V up 1:00
- Ab slide out 1:03
- Plank reach 1:08
- Plank jack 1:12
- Reverse plank pull thru 1:16
- Push up fly 1:20
- Single arm push up fly 1:26
- Floor washer 1:43
- Burpee slide 1:52
It’s not enough to just know the cool exercises that you can do right on the kitchen floor instead of buying an expensive membership. What really matters is that you DO the work. It won’t take long, I promise…
Start with a simple two-minute warm up. Do two rounds of 15 seconds of each exercise. Go slowly and work at your own pace:
- Squat with chest-opening stretch
- Step jacks OR Jumping Jacks
- Modified Pushups OR Regular pushups
- Full body extension OR squat jump
- Then move onto the towel workout below.
This sample workout has three parts. If you don’t have time to complete the entire workout, just do as much of it as you can, or choose just a portion of it to knock out right in your kitchen.
You’ll notice that there are various work to rest ratios in the workout. If you’re more fit, do a longer work set with less rest. For the beginners in the crowd, make sure to listen to your body, do a shorter work period with possibly a longer rest. Refer to the video and above time stamps to check out exercise form. Here we go…
Part 1 – Up n Down
Set a timer for 30-45 seconds of work with a 10-30 second transition or rest time and do the following exercises:
- Squat – side step
- Plank reach
- Ham curl
Repeat this sequence three times through.
Part 2 – Ab-orama
Set a timer for 30-45 seconds of work with a 10-30 second transition/rest time and do the following exercises:
- Plank V up (or modify to plank knee in or mountain climber)
- Single or double leg hamstring curl
- Ab slide out
- Kneeling abduction
- Plank jack
- Swing lunge left
- Swing lunge right
- Reverse plank pull thru or plank hold
Part 3 – The Big Finish Tabbata
Set a timer for 20 seconds of work with a 10-second transition/rest time and do the following exercises:
- Burpee slide
- Mountain climber
Repeat these two exercises four times through, for a total of 8 sets.
Cool down with some easy stretches.
Here’s another video with more exercises for you to swap into the workout template above:
You’ll find instruction to do a gliding reverse lunge, squat position pulsing lunge and a lateral lunge.
There you have it, simple to follow exercises that will not only tone you up, they will clean your kitchen floor while you’re at it – what better way for a busy woman to multi-task? 😉
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Address both this common health issue AND your menopausal symptoms by adding these 5 foods to your diet.
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