Are you looking for an effective 30 minute workout that can be done anywhere without equipment? Look no further! This week we have another great workout routine compliments of our good friend, Coach Fariyal.
This workout should take no more than 30 or so minutes as the routine is timed. The only variable that might change the overall timing is the length you take between exercises for your rest. Seventy (70) seconds is recommended however you may take more time if needed.
The Workout
The objective is to do as many repetitions, with good form, in 20 seconds and then rest for 10 seconds before the next set. You have 6 exercises to do in total and you need to repeat each of them 8 times before you move to the next exercise. Here is the quick summary:
Make it easier to time the exercises by downloading an App for Tabata or Interval training. We used Tabata Free, which you can find on the App store for iPhones.
Here are photos that demonstrate the workout:
Jumping Jacks
20 seconds
10 seconds rest
Planks
20 seconds
10 seconds rest
Push Ups
Choose one of these two types of push ups. The full body push up is harder.
Full Body Push up
20 seconds
10 seconds rest
OR
Knee push up
20 seconds
10 seconds rest
Superman
20 seconds
10 seconds rest
Back Bridge
20 seconds
10 seconds rest
Dips
20 seconds
10 seconds rest
Alternate Sequence
If you prefer, you can do the exercises as one set and then repeat for 8 times.
Bottom line…this week there is no excuse for skipping a workout. Squeeze in your 30 minutes anywhere you like!
Aspire, Perspire, Nourish Yourself 
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