Weight-Free Interval Workout

The No-Gym, No Excuses Workout

Incinerate fat and pack on muscle without lifting a weight

The Bodyweight 200

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term.

Welcome to the club. But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. In fact, you need only two items—a Swiss ball and a chinup bar—to perform this 20-minute, total-body routine designed by Belly Off! Club advisor Craig Ballantyne, C.S.C.S., owner of TurbulenceTraining.com. So you can do it in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses.

Directions: Do this workout 3 times a week—Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.