7 Exercises, 7 Reps each, Repeat for 7 Rounds
Windshield Wipers x2
Sumo Squats (hold a weight if you've got one)
Curtsy Lunges x2
Using a tabata style timer - 20 seconds of work, 10 seconds of rest - finish 100 psuhups, 100 situps, and 100 squats. The goal is to work as hard as you can every 20 seconds. See how fast you can finish.
30 Second Circuit
30 seconds per exercise, straight down the list. Rest 1 min at the end. Repeat for 5 rounds.
- Single Leg Pushups (1 leg off the ground, alternate each rep)
- Plank Hip Touches
- Situp and Twist
- Squat Jumps
- Speed Skaters
Every Hour on the Hour!
This has been one of our most requested. Instead of asking you to do one long workout, today you've got to move a little every hour.
You can also sub in different exercises each hour. If you change the exercises, stick with this format:
This shouldn't take more than 2-3 minutes to knock out. Every hour on the hour, for a full workday, do this:
Intermediate: 50 total reps
Advanced: 100 total reps
How many rounds can you get in one day! Post in the comments or send me an email/text with your results!
Burpees Every 3.
Complete 50 Reps each advanced or 40 reps intermediate:
Lunges (ea leg)
Speed Skaters (ea leg)
Mountain Climbers (ea leg)
**Every 3 min (including the first minute) stop and complete 9 burpees
It's always the ones that look easy that get ya, right? Well, this is no exception. Hustle through this burner as quickly as you can!
The format is simple: climb up the ladder, then back down. Rest as little as possible.
Start with 1 pushup, then 1 tuck jump, then 2 pushups, 2 tuck jumps, then 3 each, then 4. Go all the way to 10 reps, then back down to 1. Can you finish under 7 minutes? 5 minutes?
*for a modification, do squats instead of tuck jumps.
How Many Can You Get?
It's that last round that gets ya.
20 minutes to complete:
5 Rounds of:
then, 4 rounds of:
10 Pike Pushups (or Dumbbell Overhead Press)
then, 3 rounds of:
15 Leg Raises
15 Lunges each leg
then, 2 rounds of:
30 Squat Jumps
30 Mtn Climbers each leg
then 1 round of:
As many burpees as possible up to the 20 min cap.
Here's a simple one that's guaranteed to get your fat burners working overtime.
10 Rounds of:
5 Double Pushup Burpees (2 pushups at the bottom)
10 Double Toe Touch Leg Raises (2 toe touches at the top)
1 Round of:
100 Jump Rope
2 Rounds of:
80 Jump Rope
20 Sprinter Situps
3 Rounds of:
60 Jump Rope
20 Speed Skaters
10 Pike Pushups
4 Rounds of:
40 Jump Rope
Run 100m out and back
50 Jump Rope (or 50 Mountain Climbers each leg)
15 Pike Pushups
30 Lunges total
1 minute Plank (must be unbroken)
30 Squat Jumps