Workout Jammer

IMG_3181Are 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:

Workout Jammer Sequence.001IMG_4867Make 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:

IMG_4840IMG_4839Jumping Jacks

20 seconds

10 seconds rest



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 upIMG_4849IMG_4850

20 seconds

10 seconds rest


IMG_4852IMG_4851Knee push up

20 seconds

10 seconds rest



20 seconds

10 seconds rest

IMG_4859 IMG_4860Back Bridge

20 seconds

10 seconds rest


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!

Recipe of the Week:  Garden Fresh Tomato Sauce

About aspireperspirenourish

We are sisters who share a passion for healthy living! Each of us brings different knowledge and skills to this project, some similar experiences and a whole lot of shared passion for mindful, fit and nutritious living. This blog is our way of spreading our knowledge and passion about motivation, fitness and nutrition for everyday living. It is also our forum for finding like-minded people from whom we can learn. To learn more about us, please see our "About" page.
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1 Response to Workout Jammer

  1. Pingback: 6-Week Half-Marathon Training Plan | Aspire, Perspire, Nourish Yourself

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