The Zero Excuse Weekend Challenge

Build muscle and burn fat anywhere with this total-body equipment-free circuit

You don't need a gym membership to sculpt your best body. In fact, you don't even need weights. Gaining strength and blasting fat is about challenging your muscles and revving your metabolism, and that's exactly what Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, does with this four-move equipment-free weekend challenge. "You'll be amazed how hard you can work without a gym," says Durkin. Plus, there's no excuse for skipping this challenge, since you can do it anywhere.


Here’s how it works: Grab a stopwatch and perform these four exercises as a circuit, doing one after another with no rest.

Walking Lunge
Stand tall and brace your core. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Your rear knee should nearly touch the floor. Pause, then raise up and bring your back foot forward so that you move forward a step with every rep. Alternate the leg you step forward with each time. Do 40 repetitions.

Skater Jump
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor, and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand. That's 1 rep. Reverse the movement back toward the left, landing on your left foot. Do 30 reps.

Pushup
Kneel on all fours and place your hands slightly wider than your shoulders. Set your feet together and straighten your arms and legs. Then bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push yourself back to the starting position. Perform 20 reps.

Groiner
Get into a pushup position. Jump your feet forward to the outside of your hands (or as close as you can). Pause for a brief second, and then jump your feet back to the starting position. That’s 1 rep. Do 10.

Ready to try it? Watch the video above to see how to perform this weekend’s challenge. Durkin completed the four-move challenge in 2 minutes and 18 seconds. When Durkin had his NFL clients perform the challenge, New Orleans running back Darren Sproles performed the circuit fastest with a time of 1 minute and 43 seconds. What was your time? Let us know in the comments below.