4 Circuits
5 min each. As many reps as possible. 1 min rest between.
A)
10 Pushups
10 Pushup Plank Shoulder Touch
10 Plank Leg Raises
repeat
B)
10 Supermans
10 Single Leg Hip Bridges
10 Lunges
repeat
C)
10 Crunches
10 Russian Twists
10 Flutter Kicks
repeat
D)
5 Burpees
10 Mtn Climbers
10 Squats
Tabata!
20 seconds of work, 10 seconds of rest. Repeat for 8 rounds. Stick with the same exercise all 8 rounds. Then rest 90 seconds and move to the next exercise. If you don't have one, there are plenty of great free Tabata Timer apps that will run the clock for you.
Pushups
Squats
Situps
Jumping Lunges
Burpees
*If you have any equipment, dumbbells, medballs, jump rope, etc, feel free to sub in exercises like overhead press for pushups, slamball for squats, or jump rope for burpees. Get creative!
HIIT - High Intensity Interval Training
This one's all about effort! During the work intervals, push as hard as you can.
45 seconds on, 15 seconds rest. Go straight down the list. Rest 2 min at the end and repeat. 3 Rounds total.
- High Knees (running in place)
- Situp and Punch
- Mtn Climbers
- Flutter Kicks
- Squat Jumps
- Bicycle Crunches
- Jumping Lunges
- Burpees
12 Min Ladder
3 Burpees
3 V-Ups
Run 50 meters out and back
6 Burpees
6 V-Ups
Run
Run 50 meters out and back
9 Burpees
9 V-Ups
Run 50 meters out and back
Then 12, 15, 18, etc. Keep going up the ladder adding 3 reps each round. How far can you get in 12 minutes??
Run 1 mile
Rest half as long as your run, then do 10 Minutes, as many reps as possible of:
5 Pushups
10 Situps
15 Squats
20 Lunges (total)
Rest half as long as your first run, then
Run 1 mile
2 on, 1 off
Push yourself! Count your total reps
2 min Pushups
1 min Rest
2 min Squats
1 min Rest
2 min Situps
1 min Rest
2 min Lunges
1 min Rest
2 min Burpees
Kick your weekend off right with this quick burpee blaster.
Burpees Every 3.
Complete 50 Reps each advanced or 40 reps intermediate:
Pushups
Squat Jumps
Sit-Ups
Lunges (ea leg)
Leg Raises
Mountain Climbers (ea leg)
Every 3 min (including the first minute) stop and complete 9 burpees advanced or 7 burpees intermediate
Run 400m (or 1 time around the block)
Then 8 rounds of the following (10 for advanced):
5 Burpees
10 Pushups
15 Situps
20 Lunges (total)
Finish with a 400m run
50-40-30-20-10
50 Reps each, then 40, 30, 20, 10. Yeah it's a lot. Take it one rep at a time. You got this.
Burpees
Squats
V-Ups
Intermediate - 1/2 the burpee reps
Light - Sub Pushups for Burpees and Situps for V-Ups
*If you have equipment, mix it up by subbing in kettlebell swings or slamball for squats, or dumbbell presses for Burpees.
7 & 7
Stay dry inside with this quick one. Don't hold back. Move as quickly as you can!
7 min AMRAP (as many rounds as possible)
5 Pushups
10 V-Ups or Situps
15 Squats
Rest 3 min, then:
7 min AMRAP
5 Burpees
10 Mtn Climbers (ea leg)
15 Squat Jumps