Recently, one of my friends asked me to make him a 30 minute bodyweight workout. He wanted an exercise routine that he could do at home without having to buy extra equipment. Challenge accepted!
I thought about it and decided that everyone’s favorite genius, billionaire, playboy, philanthropist was the right theme. After all, even though he’s got the Iron Man suit to help him out, he’s got to be in tip-top shape to pilot it. And as busy as he is, a 30 minute bodyweight workout is something Tony Stark would appreciate (and maybe even partake of).
Tony Stark’s 30 Minute Bodyweight Workout
Tony’s Iron Man workout here is going to be four circuits total, with 2 minutes of rest between each circuit.
Remember to complete each circuit as quickly as possible with minimal rest between sets. Take 15-30 seconds for water or to towel off between exercises. Don’t go too fast. You still want to maintain proper form as you exercise to reduce your chance of injury. You’re not trying to be the Flash here, after all.
It is very important that you do the exercises in the order they are presented. That allows you to alternate the muscle groups you work, giving enough rest to keep going.
- Jumping Jacks (60 seconds)
- Add 30 seconds each set
- 10 Push-ups
- Decline Push-ups on the second and fourth sets: (push-ups with your feet propped up on sofa/chair, hands on ground)
- 20 Lunges
- 8-10 Chair Dips (Start with knees bent, and as you increase in strength–or when you can easily do 12 reps–extend your legs out straight.)
- 10 Bodyweight Squats
- 30 Sit-ups
- On second and fourth sets: Twisting Sit-ups
- 10 Burpees
- Plank for 60 seconds (or as long as you can).
- On second set:
- Left side plank
- On third set:
- Right side plank
- On fourth set:
- Normal plank
- On second set:
Also, this is a 30 minute circuit workout, not a pyramid workout. The number of reps for each set will not change. No increase or decrease as you go. The only changes between sets will be style of exercise or focus adjustment (such as on planks).
I also suggest doing this particular 30 minute bodyweight workout three times (3x) a week. I have a personal preference for Monday, Wednesday, and Friday. But that’s just me. You do whatever works for you.
After doing this workout, you probably won’t be a billionaire (if you are, though, feel free to toss a couple mil my way), but you should be well on your way to feeling like one.
A Few Things to Keep In Mind
If you’re a runner or a cyclist or some other kind of cardio bunny like me, this is exactly what you need. Because of the nature of cardiovascular exercise, we must keep up with some kind of strength training to prevent muscle deterioration.
In addition, I designed this routine to be fun and dynamic, working your whole body and keeping you moving. You won’t have to worry about standing in one place and pumping out set after set after set after set of reps with this one.
The goal here is to keep your heart rate high and always moving to something new. Just like Tony’s love life. Heyo!