Routine help#1792

Hey I used ChatGPT to help come up with a routine and I’ve been doing it on and off for some time and I feel like I’ve gotten stronger but I avoid doing it a lot because of how long it takes to do, and I wish I could do it quicker so I could also have time for cardio on my treadmill. I also feel like I haven’t progressed at all in how I look physically.

The routine is 3 sets of
20 squats
18 pushups
20 frog pumps
10 single leg glute bridges per leg
14 straight leg raises
55 seconds wall sit
60 second plank
Then 30 seconds between reps.

Ai tells me to do it everyday but I don’t do that so I will usually do it like 2 to 4 times a week. I would do it more consistently if it weren’t so much time.

How should I adjust this routine to be more effective and less time consuming. I would also love to have something that does the same effects as pull-ups so I could do it someday, but I unfortunately have nothing to do pull ups with and no safe place to do alternatives like using a towel with a door or something. I purely have my bodyweight.

Could an option for reducing the time be eliminating the rest time between reps and only keeping the rest time between sets, the problem is the workout ends up taking me like an hour and a half which deters me from doing or starting it or only doing 1 or 2 sets instead of all 3,but I also want effective results in my physique which it hasn’t been helping me with and I don’t think I’ve gotten that much stronger for the amount of time I’ve been doing the routine.

How should I change the workout, or just completely start doing something else for more effective results and way less time?

Hey. This is Chrys, one of the trainers at Hybrid.

Yeah, your routine is just… too long and a bit all over the place. That’s why you don’t feel like doing it and why progress feels slow. You don’t need all that. Cut it down and make it tighter.

I’d do something like this instead:
pick 3–4 movements, run them as a circuit, 2–3 rounds max. For example: squats, pushups, glute bridge, plank. That’s it. Move through them back to back, rest 60–90 sec after each round. You’ll be done in like 20–30 minutes instead of 90.

Right now you’ve got a lot of overlap (glute bridges + frog pumps + single leg bridges, etc). You’re basically repeating the same idea in different flavors and dragging the workout out.

For progress, focus on getting better at fewer things. Add reps, clean up form, or make the movement slightly harder over time. That’s what actually changes your body.

For pullup strength with zero equipment, yeah it’s tough, but you can still build toward it a bit. Things like reverse snow angels on the floor, prone YT raises, or even just holding yourself in a strong “back tight” position help a little.

And yeah, you can absolutely cut the rest between exercises and just rest between rounds. That’s basically circuit training and it’ll save you a ton of time. So the play is: shorter workouts, fewer exercises, done more consistently. That’s what’s gonna move the needle way more than grinding 90-minute sessions you don’t even want to start.

Thank you for the feedback, I asked for it to change up the routine and I tried changing it a little myself and what it came up with was:
Tuesday, Friday (Push + Legs + Core)
3 Rounds
• Pushups — 15 reps
(last round = max reps)
• Squats - 20 reps
• Leg Raises (or bent knee) — 12 reps
• Plank — 45 sec
Rest: 60-90 sec after each round

•Wednesday, Saturday (Legs + Stability

• Core)
  3 Rounds
  • Reverse Lunges — 10 each leg
  • Glute Bridges — 15 reps (2 sec squeeze)
  • Side Plank — 25 sec each side
  • Dead Bug — 10 each side
  Rest: 60-90 sec after each round

It definitely feels more doable like this but I still don’t know if it’s balanced or could use changing. I also said I had a goal of actually losing weight by July 20th and it gave me this workout saying that it’s more aggressive to get closer to my goal by the day I said:
Tuesday, Friday (Upper + Core + Burn)
3 Rounds
• Pushups — 15 reps
(last round = max reps)
• Squats (slightly faster pace) - 20 reps
• Leg Raises (or bent knee) — 12 reps
• Plank — 45 sec
• Mountain Climbers — 30 sec
Rest: 60-90 sec after each round

Wednesday, Saturday (Lower + Core + Burn)
3 Rounds
• Reverse Lunges — 10 each leg
• Glute Bridges - 15 reps (2 sec squeeze)
• Wall Sit — 45-60 sec
• Side Plank — 25 sec each side
• High Knees / Run in place — 30 sec
Rest: 60-90 sec after each round

Based on the time both seem doable but I just don’t want to be wasting my time doing them if they aren’t effective so would these be effective in doing what a workout is supposed to do and helping me lose weight, like get a flatter stomach and stuff by July 20. Also, I’ve recently started ice skating and I want to know if that is good cardio, like today I went for 30 minutes but I don’t know if it’s good or effective.

Hey. This is Chrys, one of the trainers at Hybrid.

Yeah, this is actually a solid upgrade from what you were doing before. Way more realistic, way more likely you’ll stick to it too actually.

Between the two versions, I mean both work. The “burn” version just adds a bit more cardio inside the workout, but it’s not magically better for fat loss. Fat loss mostly comes from consistency + nutrition, not just making the workout feel harder.

If I’m being real with you, I’d pick the version you’re more likely to keep doing every week without dreading it. That’s the one that’s actually effective.

As for balance, it’s decent. You’ve got push, legs, and core covered. Only thing missing is pulling, but you already said you don’t have equipment, so for now it’s fine. Not perfect, but definitely not a waste of time either

For your goal of losing weight and getting a flatter stomach by July 20, here’s the honest part. This routine can help, but the main driver is gonna be your diet and overall activity. You can do the best workout in the world, but if food isn’t in check, progress will be slow.

Ice skating is good. 30 minutes is solid cardio. It burns calories, works your legs, and it’s something you’ll probably enjoy, which is huge. That counts 100%.