Here is a relatively short workout (under 30 minutes) but packs a high calorie burn.
I wanted to put together a quick workout that would be easy to reuse and be different depending on whatever mood I was in. This is a workout that can completely change depending on the weights used. Go for speed by using light weights or bodyweight. Go for a challenge by using heavy weights. Either way – this will get your sweating in no time.
The Warmup
20 seconds on / 10 seconds off (2x at each) (5 minutes total)
- Jumping Jacks
- Sumo Squats
- Forward/Reverse Lunges
- Inchworms
- Shoulder/Arm Circles
AMRAP = As Many Reps As Possible (basically go through this as many time as you can in the time given)
AMRAP #1
8 minutes
- 50 Jumping Jacks
- 40 KB Swings
- 30 Squats
- 20 Seated Leg Raises (Over a Weight)
- 10 Tricep Extensions
After the 8 minutes of work – do 10 burpees
AMRAP #2
8 minutes
- 50 Mountain Climbers
- 40 Lunges (20 each leg)
- 30 Rows
- 20 Hamstring Curls on a Stability Ball
- 10 Pushups
After the 8 minutes of work – do 10 180 degree jumps
Core Finisher
20 seconds on / 10 seconds off (2x at each) (5 minutes total)
- Butterfly Situps
- Reverse Crunch w/Kick
- Leg Drops
- Reverse Deadbug w/Leg Lift (in a bear crawl position)
- Plank
Remember – you can make this as easy or difficult as you want. Example – lunge with weights using a BOSU ball, pushups can be staggered, squats can be whatever kind you want. Play with it – and make it fun!
