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30 Minute No-Equipment Workout

It's pretty difficult to get motivated to workout some days. If I don't get to the gym first thing in a morning, I've lost the opportunity for the whole day. Things get in my the couch, cooking, phone calls, photography, emails and much more. Before I know it the clock is showing 6pm, and I'm wanting to wind down.

But what if you don't have a gym, equipment, or an hour to spare?

Wake up just 30 mins earlier tomorrow and take yourself through this awesome workout from Jess - Personal Trainer and Fitness Guru at Lazy Girl Fitness. She'll have you sweating before you even get chance to flick on the kettle.

Exercise: the fact is, sometimes it feels like a massive effort. In an ideal world, we’d have access to all the equipment we need, an endless supply of cash to pay personal trainers and an extra couple of hours each day to fit it all in.

Sadly this scenario is unlikely to happen, so we’ve just got to make do with what we’ve got. The good news is that with just a little bit of planning, you can pull together a simple total body workout that will get the heart rate up, sweat pouring and calories burning. And best of all, you can do it in 30 minutes, right in your own backyard or living room!

It goes a little like this:



If you’re a beginner, stick with the basic versions of these exercises and leave the jumping until you’re feeling more comfortable. You’ll still get a great workout, and you can focus on ensuring your form is good before taking on the advanced stuff!

See me demonstrate moves 1-7 below.


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When I’m planning a workout, I like to include lots compound exercises that use multiple muscle groups (like burpees and squat jumps) because I find these give you the most bang for your buck. I love efficiency when it comes to exercise - I’m all about getting the most out of a workout in the shortest amount of time so I can get back to the fun things in life!

This workout is very easily adapted -  change up the exercises, increase/decrease your rest time, add in equipment.. the world is your oyster! Just don’t overcomplicate things - when it comes to exercise, sometimes it pays to remember that you’re not building a NASA space station - simpler is almost always better.


Jess has got me hooked on high-intensity training for shorter periods, and it's really working for my body. I tried her Tabata session at the Vitality Show last weekend, and couldn't believe how much I managed to push myself in 4 minutes. Give this a go, or if you enjoy a bit of peer pressure, be sure to check out Jess's 6 Week Bootcamp, starting Monday, 3rd November at Bondi.





Jess.square3Jess can found sharing more awesome workouts, photos of her dog Lou, and all manner of fitness motivation right here:

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Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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