This 15-Minute Bodyweight Workout Will Push You To The Limit

This Tabata Push-Up Challenge Will Get You Seriously Fit In 30 Days %2F%2Fwww.pinterest.com%2FFunexpectedDesserts%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/8aWBNGtWh0N9BOSp_3TAr9cDss8=296 [Fatherly](%2F%2Ffatherly.com%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/dAdcv3F6THO8iP6g-8cd8NoouQU=296) Nov 17, 2022 Let’s face it: The holidays are hell on fitness routines. All the merriment and planning leaves little time to hit the gym. And nothing derails progress quite like inconsistency, so it’s important to find ways to stay active. Our suggestion: a quality bodyweight routine that burns calories, builds muscle, and easily fits in amongst the chaos of the season. The one below, designed by personal trainer Derek Holmes, consists of seven moves and requires only 15 minutes of your time, but will put you through the ringer. With it, you’ll still get a burn and stay fit until your schedule settles down (if that ever happens). FITNESS %2F%2Fwww.fatherly.com%2Fhealth%2Fbest-damn-bodyweight-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/QsP5Du2uamuQvTzVaLZlFjx7DKw=296 [The Best Damn Bodyweight Workout](%2F%2Fwww.fatherly.com%2Fhealth%2Fbest-damn-bodyweight-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/Fds412u91jK0hNHIvpK8xvy5nfM=296) Fifteen minutes. Seven moves. Whether you’re unable to hit the gym or just want to switch things up, [this workout has everything you need.Â](%2F%2Fwww.fatherly.com%2Fhealth%2Fbest-damn-bodyweight-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/TsUvDrZ9UvI0kIevnIa3udbqgKk=296) [read this story](%2F%2Fwww.fatherly.com%2Fhealth%2Fbest-damn-bodyweight-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/4aOFAWZHA8ErMPg4rV4b4M3_An0=296) 3 Moves For Bigger Arms, No Weights Required [01] Dips (Triceps, rhomboids, pectorals) Sit on the edge of a chair, hands facing forward and grasping the chair seat edge. Inch your hips forward until your butt is off the chair and your arms are supporting your weight. Bend your elbows and drop your seat toward the floor and back up. Two sets of 10. [01] Wall Pushes (Pectorals, Triceps) Stand arm’s distance away from the wall, right shoulder facing wall. Place your right hand shoulder-height against the wall. Keeping your body in a straight line, bend your right elbow and lean into the wall as far as you can. Push off the wall and return to the start position. Do 10 reps, then switch sides. Two sets. [01] Inverted Row (Biceps, core) Lie on your back beneath your dining room table (or equivalent in sturdiness and height). Position yourself so your shoulders align directly below the table edge. Reach up and grab the table edge. Bend your elbows and pull your body, in a straight line, up as high as you can. Lower back down. Two sets of 10. further reading [The 15 Best Quick And Easy At-Home Workout Moves](%2F%2Fwww.fatherly.com%2Fhealth%2Feasy-workout-quick-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/4VUU3MrkBPpqamTeRrmbB_vzmYg=296) [The Ultimate At-Home Bodyweight Leg Workout](%2F%2Fwww.fatherly.com%2Fhealth%2Fbodyweight-leg-workout%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/ykdio9y5x7J5Ab1BIB75OCSRbKg=296) [How To Get Rid Of Neck Fat Once And For All](%2F%2Fwww.fatherly.com%2Fhealth%2Fhow-to-get-rid-of-neck-fat-once-and-for-all%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/--rQ8s-LrCsNmaEZycMFRfZoBPI=296) %2F%2Fwww.pinterest.com%2FFunexpectedDesserts%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/tqgiKJfKqn52q3TeViROpUKnShE=296 Presented By JELL-O, Jet-Puffed, & Cool Whip %2F%2Fwww.pinterest.com%2FFunexpectedDesserts%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/WvPG8f1EB9M_z0yOj4u9ULQbAQg=296 [Celebrate Fatherhood’s FUNexpected Moments With JELL-O, Jet-Puffed, & Cool Whip](%2F%2Fwww.pinterest.com%2FFunexpectedDesserts%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/yXo8P4aC1BxjgYf626c2vJ1Tyew=296) Sure, fatherhood has its challenges, but it also brings with it profoundly rewarding moments that seemingly come out of nowhere. Think: An impromptu “I love you” or a star report from the teacher — basically anything that makes you realize you’re raising one heck of a human. Celebrate these FUNexpected moments with a family-friendly dessert: Using nostalgic ingredients like [Jell-O Vanilla Instant Pudding](%2F%2Fwww.myfoodandfamily.com%2Fproduct%2F00043000204337%2Fjell-o-instant-vanilla-pudding-pie-filling-34-oz-box%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/9BuenS79SRcbJ_wcj41lVDPGc0k=296), [Jet-Puffed Jumbo Marshmallows](%2F%2Fwww.myfoodandfamily.com%2Fbrands%2Fjet-puffed%2Fproduct%2F00600699001656%2Fjet-puffed-jumbo-mallows-marshmallows-24-oz-bag%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/YRJgNIB4SYU0hjsEXUBhEFBlAy4=296), [Cool Whip Original Whipped Topping](%2F%2Fwww.myfoodandfamily.com%2Fproduct%2F00043000009536%2Fcool-whip-original-whipped-topping-8-oz-tub%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/qEMk-0T9oCM4KBhg30nIff_5M1c=296), and [Jell-O Lemon](%2F%2Fwww.myfoodandfamily.com%2Fproduct%2F00043000200551%2F3-oz-jell-o-lemon-flavor-gelatin%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/QBp_JDXUW7wb9S32Cqb-wdkySPw=296), you can easily create FUNexpected Desserts fit for the occasion. [Get Recipes Here](%2F%2Fwww.pinterest.com%2FFunexpectedDesserts%2F%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/Lwxgs3Aq9kCXKygTEWWcUCz9Itw=296) %2F%2Fshop.mikmak.com%2Flink%2F1665433416007fd680868%2Fc91091ec-923d-83e7-42ff-405899a5774b%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/e7iEv_gSh5niWqsQwwHq1HCS9zw=296 [Jell-O](%2F%2Fshop.mikmak.com%2Flink%2F1665433416007fd680868%2Fc91091ec-923d-83e7-42ff-405899a5774b%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/vYvJAOC5vFcYNGshrEAFHYn3cpo=296) [Jell-O 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[Jet-Puffed](%2F%2Fshop.mikmak.com%2Flink%2F16654334157415ce2091f%2F7a68e11d-0fb2-6028-6189-7723b81cef67%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/01LFOhqpL9u9caMgLbb0jkFglzI=296) [Jet-Puffed Jumbo Marshmallows](%2F%2Fshop.mikmak.com%2Flink%2F16654334157415ce2091f%2F7a68e11d-0fb2-6028-6189-7723b81cef67%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/t_R7_IBp04BNLhG-LnygBfRazjk=296) %2F%2Fshop.mikmak.com%2Flink%2F166543341605452956099%2Fceffa169-e944-9403-8d35-d9669e684e47%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/LOWLPB5KkEycHA2r6kJdKQUdjGE=296 [Cool Whip](%2F%2Fshop.mikmak.com%2Flink%2F166543341605452956099%2Fceffa169-e944-9403-8d35-d9669e684e47%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/tUOTwg4vfTM9C9O9Rc358Xpn664=296) [Cool Whip Original Whipped Topping](%2F%2Fshop.mikmak.com%2Flink%2F166543341605452956099%2Fceffa169-e944-9403-8d35-d9669e684e47%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/vyrf8yuRMxdt9eVhgELpe1MMP64=296) %2F%2Fshop.mikmak.com%2Flink%2F166543341548925d178f3%2F67d4a16d-c9e1-7d4b-aff7-632563359342%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/Hj3oVp6R1T5jsIn97sLrJ4eKsko=296 [Jell-O](%2F%2Fshop.mikmak.com%2Flink%2F166543341548925d178f3%2F67d4a16d-c9e1-7d4b-aff7-632563359342%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/zl9Eg8grOk7V02H_x9_7BPm-hro=296) [Jell-O Vanilla Instant Pudding](%2F%2Fshop.mikmak.com%2Flink%2F166543341548925d178f3%2F67d4a16d-c9e1-7d4b-aff7-632563359342%3FclientAssignedId=fatherly%26utm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/jjyOt0r76MsCmZ3VNjCziwSX7X4=296) DAD BOD %2F%2Fwww.fatherly.com%2Fhealth%2Fthis-tabata-pushup-challenge-will-get-you-seriously-fit-in-one-month%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/HS8bHErmLfbEsQ-k7iAOmVQg-jA=296 [This Tabata Push-Up Challenge Will Get You Seriously Fit In 30 Days](%2F%2Fwww.fatherly.com%2Fhealth%2Fthis-tabata-pushup-challenge-will-get-you-seriously-fit-in-one-month%3Futm_campaign=45426%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001848759d49e-3ea3d606-1458-43aa-a32f-90b608fa0786-000000/FWFGasDZ3JTvNvKOkyq5QT-SJ5U=296) What's a Tabata push-up challenge? 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