For those of you who have no equipment, no time and want to keep things Simple, I have created a 3 move workout and workout and diet strategy that could help you stay fit.

The 3 basic moves are Squats, Push Ups, Planks

1. Reps and sets

For basic fitness you can do 3 sets of 10 reps for Squats and Push Ups and 3 sets of 30 second Plank holds. You can do more reps and sets as you progress but if you feel your lower back is having to carry a heavier load, if may be time to purchase some Dumbbells or a Kettlebell, and replaces the planks with Deadlifts, Dumbbell Swings or Kettlebell swings for some of your sessions or all of your sessions. If you absolutely can’t purchase Dumbbells or a Kettlebell, you can replace the plank with Superman’s. However this isn’t preferred as Superman’s aren’t great for your spine. If you have somewhere to do them at home, back extensions would be preferred to Superman’s as it’s better for your spine. 

2. Weekly Sessions

Again for basic fitness you can do this workout 2 to 3 times a week. However depending on your time constraints and need for rest you can alter this. For example if you did 10 sets of 10 Push Ups all of a sudden, you would need more time to recover so can lessen your weekly sessions to adjust to your recovery needs.

3. Variations

To progress or add variation you can do some variations of these exercises. Regular push ups can be replaced with Diamond Push Ups or Wide Push ups. Squats can be replaced with Sumo Squats, Hindu Squats or Lunge variations like Forward Lunges, Reverse Lunges or Bulgarian Split Squats.

4. Optional Cardio 

The main purpose of the workout is to keep you fit with the least amount of time. As Cardio is time consuming your daily walking should suffice if you are regularly walking. Otherwise, if you are mostly at home or want to add some cardio there there are ways you can do this without overwhelming the minimalist aspect of this Workout .you can add in 3 X 3 minute rounds of Shadowboxing or Bag work before or after your sessions. If you have running shoes you can also Jog for 10-20 minutes before or after your workout.

5. Optional Abs

To add more ab definition you can do some ab work. I would recommend Crunches with one leg bent, Leg Raises, Russian twists and Bicycle Crunches as these are spine friendly exercises which can get you good results

6. Occasional Gym Workouts

The great thing about this workout is that it can be done anywhere. However, if you do find yourself in the Gym you should make the most of it and you should focus on working your back, as the rest of your body is covered in the 3 Move Workout. This means you can add Deadlifts, Bodyweight Rows, Machine Rows ,Dumbbell Rows, Pull ups, Chin Ups and Lat Pulldowns, as well as other back exercises.

7. Diet

If your low on time, chances are you can’t overeat and regularly skip meals. This workout won’t require a very big change to your diet of done in moderation. However, if you want great results there are things you can do for your diet. If you eat junk food and ready made food like ramen you can cut this. Additionally, cutting dairy, fat, sugars, condiments, can reduce a ton of calories. Out of all of these fat and dairy can be consumed a little less. But sugars and condiments add completely unnecessary calories. If you cut all of these a latte of 120 calories can become 0 calories with black coffee. The yogurt, cheese and beans you consume can consume around 200 calories with each meal. Eliminating condiments like ketchup can cut 80 calories. Your caloric intake can reduce by around 500 calories if you regularly consume these. However, do not try to replace these calories with more protein as these can also make you fat if you eat too much. Keep the protein moderate and have some in and try to have them in each meal. They will keep you feeling fuller than cheese and also take more time to chew, while offering more protein.