Tabata The Hard Way.
8 Rounds of 20 seconds on, 10 seconds off. Stick with the same exercise for all 8 rounds. After, rest 1 minute and move to the next exercise. During the rest, do an isometric hold. This one gets tough pretty quickly. Stick with it and push through the pain!
Squats - Hold a squat during the 10 seconds of rest
Situps - Hold the hollow position during the rest
Pushups - Hold the top of a pushup during the rest
The Dice Game!
This one is more fun with a partner, so grab a buddy and hit it!
For this workout, you'll need a pair of dice. Roll the dice, add up the numbers and do the exercise that corresponds with that number. For example, rolling a 1 and 5 equals 6. Do exercise 6.
Each exercise is 10 reps unless otherwise noted. If you roll doubles, DOUBLE THE REPS!
1 - Rest 3 min
2 - Plank 1 min
3 - Jumping Jacks
4 - Situps
5 - Hip Bridges
6 - Pushups
7 - Lunges x2
8 - Squats
9 - Wall Sit 1 min
10 - Leg Raises
11 - Burpees
12 - Mountain Climbers x2
This Weekend Workout requires a jump rope. If you don't own one already, you can sub in mountain climbers or jumping jacks. But, really, just go get one. Nothing will increase the effectiveness of your at home workouts like a jump rope. Get one here or here.
Go straight down the list. Record your time. Try again in a few weeks and see if you can improve on your previous score. (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)
EMOM!
Every Minute On the Minute (EMOM) do 5 burpees as fast as possible, then finish the minute with as many reps as possible of 1 exercise.
Minute 1: Pushups
Minute 2: Situps
Minute 3: Squats
Minute 4: Rest. (still do your burpees!)
Repeat 5 rounds for advanced, 4 for intermediate.
10-10-10
10 Burpees
10 Squats
10 Situps
Repeat for 15 minutes. Go as fast as you can!
Advanced - shoot for 12-15 rounds
Intermediate - shoot for 8-11 rounds
Beginner - shoot for 5-7 rounds
3 Rounds:
100 Mountain Climbers total
15 Pushups
15 Sit Ups
then, 3 Rounds:
100 Bicycle Crunches total
15 Squats
15 Leg Raises
then 3 Rounds:
1 Minute Plank (unbroken)
15 Burpees
15 Lunges each leg
Booty and Abs
Who doesn't like a bit of both? Give this burner a shot!
21 reps each, then 20, 19, 18....1
Squats
Situps
That's it. 2 exercises, lots of hustle!
20-15-10-5
This is one of my favorite at home workouts. If you push yourself, this quick one will leave you gasping for breath. Go all out here. Make sure to warmup effectively beforehand so your first rep is at a sprint pace.
It's only three exercises:
Burpees
Squats
Situps
Do 20 reps of each, then 15 each, 10, 5
Rest half as long as it took you to complete the whole thing.
Then repeat it.
Try to hit the same time on your second round through.
For the super advanced, do 3 rounds. But, hustle! Your goal is to hit the same time each round.
Dirty South Poker!
For this workout, all you need is a deck of cards. Shuffle the cards, start a timer for 20 minutes, and draw the first card on the stack. The suit tells you what exercise to do; the number on the card tells you how many reps to do. Face Cards are worth 10 reps. When you finish the exercise, grab a new card. See how many you can get through in 20 min. Want a bigger challenge? Finish the deck!
Spades: Pushups
Diamonds: Squats
Clubs: Situps
Hearts: Lunges x2
Any Ace: 10 Burpees!
Time to work off that Turkey!!
Run 400m (or one time around the block)
100 Mountain Climbers total
Run 400m
Then 5 Rounds:
10 reps ea
Pushups
Squats
Lunges each leg
V-Ups
Then
Run 400m
100 Mountain Climbers total
Run 400m