The MacGyver Workout - Best Workouts Without Weights for Fatloss & More

by Monica

Remember MacGyver back in the 80's. MacGyver could blow up tall building with his swiss army knife, some duct tape, and every day household cleaners.

I loved that show but never imagined that one day I would get a chance to be just like MacGyver, creating intense workouts using only a roll of masking tape, an interval timer, and a towel. Workouts so intense they can make grown men cry and sweet older ladies drop the F bomb.

I actually created the MacGyver workout for two reasons: 1. I found that setting up a bunch of equipment wasted a ton of time and 2. Clients sometimes need to be reminded of why they really signed up for training (to get results and work hard vs. to get babysat and get their ego stroke on).

I found that using less equipment and focusing a client on the workout was about 100 times more effective for both fatloss and the fatloss mindset.

So whether you're trying to figure out how to get a great workout with no equipment or whether you need a fatloss mindset fix to help you reach your fitness and fatloss goal the Macgyver workout will help you focus on what really matters; intense exercise.


MacGyver Workout Instructions

60 seconds squats
30 seconds standard pushups (not from knees)
60 seconds walking lunges
30 seconds burpees with jump
60 seconds lateral lunges or traveling squats
30 seconds mountain climbers (slow or fast)
60 seconds alternating pushup plank to downward dog
30 seconds lateral jumps over mat or masking tape

No rest, repeat two more times for an 18 minute fat burning circuit. Be sure to use a Gymboss interval timer to time your exercises so you can stay focused and burn more fat and calories.

Let me know how it goes and then be sure to watch MacGyver in action. I think this video was a superbowl commercial. Short but very funny!




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The MacGyver Workout - Best Workouts Without Weights for Fatloss & More

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Rating
starstarstarstarstar 		Short Burst Squats Workout
by: Monica

So I got a great email from TT for Fatloss the other day and it included 3 MacGyver style workouts. One used a machine, the other used a kettlebell but my favorite was the short burst squats workout. All you need for this one is a gymboss timer and your bodyweight.

Set your timer to time two intervals 20 seconds and 10 seconds long. Then "do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds."

Can burning fat and toning your legs really be this simple? Try it and let me know what you think below. My legs were burning like crazy!
Rating
starstarstarstarstar 		Cant Move my arms!!!!
by: Anonymous

So sore from my arm routine! What tips do you have for muscle and tendon soreness - especially the fold of the arm... OUCH!
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starstarstarstarstar 		Core Strength & Stability Tips
by: Monica

Sorry your arms are so sore. You may have pushed a bit too hard for your current fitness level but more than likely the soreness is a result of poor core strength and poor core stability. When the core is weak people rely on arm strength to muscle through burpees or plank to down dogs (not a good thing). Try heat and forearm stretches to relieve the pain.

Here's a quick test you can perform to find out if your core needs work. Place a ruler or similar object on the floor and lay face down with belly button right on the ruler and head resting on hands (arms bent hands under forehead).

Without tensing any other muscle in your body and without holding your breathe see if you can draw the belly button towards the spine and off the ruler. If you can't do this or maintain the contraction for longer than 10 seconds your core needs major work.

Another test you can perform is to lay on your back with legs up in the air and arms out in a T. Breathe out draw the belly button in and flatten the back into the floor. Maintain the contraction then begin to lower your legs toward the floor slowly. Stop when you feel your low back disengage from the floor. If you can't lower your legs half way down without your back arching off the floor your core needs even more work.

If you find that your core is weak then get busy with my best core exercises workout. Do this routine 3 times a week.
Rating
starstarstarstarstar 		Best workouts without weights
by: Lisa

Commenting to the Tabata drill (20 seconds of work and 10 seconds recovery) for bodyweight squats... not only can you do this with squats.. but do it with pushups as well. Do as many pushups as you can for 20 seconds.. then hold in full plank position for the 10 seconds... repeat for all 8 rounds. Works great with the pelvic raise as well. Lifting and squeezing hips up and down for the 20 seconds and then hold at the top and really squeeze trying to bring both knees together for the 10 second recovery. We like to turn the bodysquat into jump squats for the 20 seconds and during the 10 minute recovery hold in the lower squat position, too. Gotta love IT! :)
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starstarstarstarstar 		wow
by: Melissa

My legs are killing me. I love it!!!
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starstarstarstarstar 		LOVE IT!!
by: Becky

Loved the workout so much that I took it to my boot camp classes. They said I could teach it every week they loved it so much! We started and ended with the MacGyver set. It was super fabulous! Thanks!!
Rating
starstarstarstarstar 		MacGyver It
by: Monica

So happy you guys like this workout and thanks for the great tips Lisa. I still have not combined the tabata recovery with isometric holds. Will have to give that a try soon!

I wonder if MacGyver (Richard Dean Anderson) knows he inspires bootcampers and fitness buffs worlwide.
Rating
starstarstarstarstar 		I can't wait!
by: Deb

Hey Monica, ttThanks for the MacGyver workout today. I am going to try it for tomorrows workout. I can tell by looking at it that it will hurt. I am 56 and work out at home because the nearest gym is twenty miles away. This workout will be another great one to add to the arsenal that you have already provided. My next purchase needs to be the Gymboss timer...watching a clock just doesn't cut it anymore. Also, after this workout I am really looking forward to dropping the F Bomb since that is not in my usual vocabulary, but I'm betting it will be just the ticket for after the workout!
You just don't know what your website has done for me! I still have 48 pounds to lose, but with you diet tips and workouts, I now know I will get there. I know I will never be a cute little model (age takes a toll) but I WILL be the best me ever!
Thank you so much.
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starstarstarstarstar 		MacGyver workouts tips etc.
by: Monica

Hi Deb

Get after it! But do it safely. Be careful and listen to your body. Modify whatever needs modifications, slow down if you need to, It's o.k. to take longer transitions between exercises if your body is not coping well with something new (more on this later this week).

Keep me posted and thanks for all your recent posts. You are already the best you ever, you're body is just catching up now : )
Rating
starstarstarstarstar 		Great Workout!!!
by: Salma

I can't wait to try it out tomorrow!!!

-Salma
Rating
starstarstarstarstar 		I still have the tape on the floor
by: Jeri

My daughter asked me what the tape was for & I showed her some moves on how I can use it to exercise. She thought it was so cool that she started making up a bunch of her own exercise moves...so cute!
Rating
starstarstarstarstar 		exercise explanation please
by: Anonymous

hello Monica, Can you please tell me what the following are

- Mountain climber
- push up plank

in the MacGyver work out!

thanks, sheryl canberra australia
Rating
starstarstarstarstar 		MacGyver workout video?
by: Monica

Hey Shaza

Here's a video of many types of planks you can use and an entire post on various types of mountain climbers. Be sure to pick a variation that is right for your fitness level. You can always increase intensity as you get stronger and fitter.



I get a lot of questions on this workout. Maybe I should film it.
Rating
starstarstarstarstar 		thanks for the video
by: sheryl

thanks for the video on the planks Monica!
I looked at the link for the mountain climbers and it came as it couldn't find it!

anyway is mountain climber sort of like climbing up a ladder???

that's how I imagined it!
thanks for the enrgy and motivation!

sheryl
Rating
starstarstarstarstar 		Mountain Climber how to
by: Lisa

Hi Sheryl,
A mountain climber is comparable to a stationary run in the plank position. Be sure to bring your knees to your chest.
You can also use paper towels under your feet if you are on a hard floor surface to really ramp up the intensity.
Have fun with it!
Rating
starstarstarstarstar 		macgyver tips
by: Monica

Sorry about that. I fixed the link. It should work now. Thanks Lisa for the great tips. Also the MacGyver workout can be adapted and changed and is really like a blueprint for a great fat blasting workout so play with it and mix it up as much as you like.

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