I’m always looking for ways to push myself, but I prefer using methods that are easily available. So, bodyweight exercises mixed with some running is my general go-to workout. What follows is a workout for those of you out there who are already in shape, or at least those of you who want to lose 30 pounds or less.

Most of the workouts I describe are for those just beginning to get into shape; this workout is for someone who has already been working out for awhile. You don’t have to be that person, and if that’s the case, you will then have to tone it down a notch. Just make sure that you can handle the level of intensity before going all-out.

As usual, you can do this workout in and around your home. All that is required are some running shoes, a chair, a pull-up bar, and two tennis balls. If you have a treadmill, you can use that, but I prefer running outside.

Make sure that you are hydrated and have plenty of water at hand. Also, you’re going to want to get a warm-up done (run in place, jumping jacks, go for a jog, etc.). During your warm-up, make sure you break a sweat for at least five minutes, and then finish it off with some stretching.

For this entire workout, you’ll be holding onto two tennis balls, one in each hand. Start off by running at about 50% of your maximum effort or pace. If you like to use a treadmill, do it. Otherwise, take off running down your street and then turn back after 15 canadian cialis online seconds.

Without resting, drop and do 10 push-ups with your feet on a chair, and the tennis balls still in your hands. While doing push-ups in this manner, keep your hands below your shoulders for support. After you’re done with that, get up and run again for another 30 seconds.

when you’re done with your run, perform 10 pull-ups. However, keep the tennis balls in your hands while doing the pull-ups. After your pull-ups (and without resting), go for another 30-second run, only this time you’ll be sprinting about 90% of your max effort.

Once you finish your sprint, take a two-minute rest. Make sure you get some water, and then do the routine at least two more times. As with any workout, adjust it to make sure that it’s challenging, and then make sure to finish up with a proper cooldown. Now get out there and burn some calories!

David Stevens writes advice on weight loss using diet and bodyweight exercises.