The public thinks fitness professionals are in great shape because of our workplace. That’s not the only reason, but it does play a part. However, the best part of working in a gym is that we get to wear tracksuit pants.

Beats the suit and tie every time.

The public assumes fitness professionals are ripped because they’ve got all the time in the world to workout. No, that’s not it either.

After we have taken care of our clients and other day to day dramas, we have the same amount of time/energy to devote to exercise as you do.

Then how do fitness professionals stay in shape?

By staying consistent. Big secret, right?

You were probably thinking we had some type of shortcut or secret code.  I wish that was the case because there are times when I couldn’t give two hoots about working out.

When I don’t have the time, effort or motivation to pick up and put down a barbell I use the bare minimum trainings below. Because doing something is always better than doing nothing.

This will allow you to crush that bowl of ice cream you’ve been craving, guilt free. Only if it’s one, though. Anymore than that and you’re on your own.

Ice cream

1. 100 kettlebell swings a day



Kettlebells incinerate fat and cover a lot of your fitness bases. The offset nature of the kettlebell trains your grip, core and lungs with some extra oomph. 100 swings aren’t a magic number, just a good start. You can do more if you wish.

You can break 100 reps up as follows

  • 4 sets of 25 reps
  • 10 sets of 10 reps
  • 5 sets of 20 reps
  • 2 sets of 50 reps

And you don’t have to do this all at once. You can space it throughout your day if you wish. If you don’t have access to a kettlebell or you’re unsure on how to swing, do bodyweight swings instead.


2. 100 body weight squats and 50 push ups

The beauty of this workout is it can be done almost anywhere. The act of getting up and down from alternating between the push up and the squat will send your heart rate soaring and work on your strength and mobility also.

A win-win situation for your waistline.

Push ups


Incline push ups


Body weight squats


You can break this up into manageable chunks. For example

  • 5 push-ups/10 squats x 10 sets
  • 10 push-ups/20 squats x 5 sets
  • Or if you’re advanced, 25 push-ups/50 squats x 2 sets

You don’t have to do this all at once and can spread it throughout your day if you need to. You can substitute swings in for squats also.

3. Quick bodyweight cardio

When your access to cardio equipment is limited or you lack the time for a traditional cardio workout, use the perfect machine – your own body.  The routines below are short, sweet and effective.

APunisher squats – 20 seconds of bodyweight squats followed by a 10 second squat hold. Repeat this sequence 6-8 times.

B. Do 2 minute walk/warm up, then do 15 seconds of a bodyweight exercise (Jumping jacks, running in place or high knees) all out followed by 15 seconds of rest. Repeat this cycle for five work/rest intervals and then walk for 2-3 minutes to cool down.

C. Do a two-minute walk/warm up, then a 15 second all out sprint followed by 15 seconds of rest. Repeat this cycle for five work/rest intervals and then walk for 2-3 minutes to cool down.

These workouts take less than 10 minutes and will leave you feeling sweaty and satisfied.

4. Resistance training circuits

Grouping 3 exercises back to back with limited rest will give you a great workout in a short period when you’re crunched for time. Select a weight that allows you to complete all the repetitions with good form.

Gym training 1

1A. Pushups 10 reps (Can be done on knees or on an incline surface)

1B. Inverted rows 10 reps

1C. Kettle bell swings -20 reps

Rest one minute after each circuit and do 4 circuits.


Gym Training 2

1A. Dumbbell shoulder press 10 reps

1B. Dumbbell bent over row 10 reps

1C. Goblet squats 20 reps

Rest one minute after each circuit and do 4 circuits.

Or if you don’t have to time to go to the gym or no access to equipment try this circuit instead.

Bodyweight circuit

1A. Pushups – 10 reps

1B. Side planks- 15 seconds each side

1C. Bodyweight squats 20 reps

Rest one min after each circuit and do 4 circuits.


Wrapping up

There are times when we have no time, energy or the motivation to workout. Rather than doing nothing, crushing a short, sharp and effective workout will keep you on the fitness straight and narrow.

Afterwards, that ice cream will taste delicious.

Please have sprinkles on top because sprinkles are for winners.











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