You might think that the title of this post is total bullshit. It is impossible to get fit in one month and that too without going to the gym or with no equipments.
Trust me guys!
I know my stuff and I guarantee you that if you follow the following tips you will find yourself way fitter and agile than before.
However I cannot promise you that you will have a lot of muscle but yes you will be fit, have great endurance and be in shape. The workouts will be hard but you will be impressed with the results you get.
Lets target the fat first and then we will get to the muscle. The training I followed in the past for myself is called Insanity Training. It worked excellent results for me. I got very lean but I prefer having the muscular swole look hence I switched to volume training. But for those who want to have that lean look this is perfect.
This workout consists of four exercises performed as a circuit for thrice. Between each exercise you rest for an interval of 30 seconds.
- Jumping Jacks : Do this exercise for 30 seconds and rest for 30 seconds
- High Knee Lifts : Again repeat for 30 seconds with 30 seconds break
- Mountain Climbers: You might feel exhausted now but do this again for 30 seconds with 30 seconds rest.
- Burpees : This is the finisher exercise and will burn most of your fat. Do this for 10- 15 reps.
Perform the above circuit for a total of three times.
Now that you have reduced your body fat percentage lets give it a jacked look by adding some muscle. If you have a pair of dumbbells at home it can help but we will stick to bodyweight exercises.
For Chest & Triceps
Pushups are your friends for this exercise. Perform the diamond pushups for triceps.
If you are at higher fat percentage cut the carbs and add more protein (eggs, meat, cottage cheese, beans) to your diet. Dont forget to have lots of water and limit the salt.
This whole routine may sound simple but is tough as hell. Give it a shot