You only need two pieces of equipment for this week’s workout, guys: A bench and a weight. You’ll be using this bench for each exercise, so pick one that’s nice and sturdy, that you can lie down on, jump up on and sweat on, problem-free. You’re going to do five rounds of the eight exercises listed below. Get ready to sweat!
This week, get ready to jump—we’re doing some plyo, people!
If you’re unfamiliar with plyometrics, also called jump training, you’re in for a treat. Plyo exercises are all about building power, speed and explosive reaction. You’ll challenge your body with short bursts of movement aimed at stretching and shortening muscles in rapid-fire succession. Serious athletes love (well, love/hate as these things go) plyo drills because they increase vertical jump, muscle strength and overall performance while helping build defenses against joint injuries. And, of course, they leave you totally breathless.
Grab a stopwatch, guys. For this week’s workout, you’re going to complete six three-minute rounds, each round with two exercises. You’ll start by doing one of each exercise in the round, then two of each exercise, then three, and so on, switching off until your stopwatch reaches three minutes. Then you’ll move on to the next round of exercises.
The goal is to keep moving until you reach the end of the six rounds—you’ll be sweaty, but it’ll be worth it. Now, set your stopwatch for three minutes and see how many reps you can squeeze in. Good luck!
This week, let’s do some burpees. Lots of burpees. I know it sounds painful, but focus on this: Afterward, you’ll be so stinkin’ happy and proud that you tackled this week’s workout challenge.
When you’re short on time, or just looking for a way to boost your workout and burn more calories than you would in a regular cardio session, high intensity interval training (HIIT) is the way to go. So that’s exactly what we’re going to do for this week’s workout: some high intensity intervals.
You’re going to start by warming up for five minutes with a walk or light jog. Then you’re going to do a combination of sprinting and resting for the duration of the workout. And the nice part is, you get to choose the length of your workout—you’re going to repeat the circuit of intervals as many times as you can during the time you’ve set aside. So if you only have 15 minutes to spare, that’s totally fine.
No matter what your fitness level, trust me: you can handle this sweat session. Maybe your sprint is just a faster walk, increased resistance on the elliptical, or increased incline on the treadmill—wherever you are on the fitness spectrum, just work as hard as you can during the sprint, and then take advantage of your recovery. Good luck!
For this week’s workout, we’re doing a timed circuit. And the best part about this sweat session? The time for each exercise gets shorter as the workout goes on. Can’t say no to that, can you?
Here’s the deal: The first time through the circuit, you’ll do each exercise for one minute. Next, you’ll go through the circuit again, doing each exercise 45 seconds. Then, the final round will be short and sweet, with each exercise lasting just 30 seconds. Simple as pie, right?
Now, get your stopwatch ready and get moving, folks. Happy sweating!
You don’t need to do three dozen crazy exercises to get a good workout. Sometimes less is more.
Take this week’s workout, for example. It’s a straight-forward circuit of five exercises. The kicker is the reps: You’ll start with 25 reps of each, then you’ll do 20 reps of each, then 15, 10, and finally finish with five reps of each exercise. Work as hard and as fast as you can to push yourself through this workout. As you go through the rounds and have fewer reps, you can always increase your weights for more of a challenge.
All you need for this week’s workout is a medicine ball and set of weights (or a weighted bar, if that’s more your style). And maybe a towel—you know, to wipe up your buckets and buckets of sweat. You’re going to do a circuit of six exercises, with 20 reps of each exercise per set. The goal is get through the full circuit five times. And if you’ve ever tried doing a push-up with your hands on a medicine ball, then you know: It’s not going to be easy.
Happy sweating, friends!
Since many of you took advantage of the awesome Run to Work Day last week, let’s keep the momentum going with an interval workout this week.
No matter where you’re running—in the city, on a trail, a treadmill, a track, whatever—it’s easy to work in some intervals. All it entails is mixing in some sprint and recovery periods. It’s a really efficient way to torch calories and improve your fitness faster. You can choose your own interval distances (maybe you sprint a block, then jog a block, or maybe it’s as simple as sprinting the distance to the next mailbox), or you can use a stopwatch.
This week, set your clock for 10 minutes and get ready to move. You’ll have three rounds of exercises that you’ll tackle for 10 minutes each. Each round will have four exercises, and you’ll repeat those exercises as many times as you can in the 10 minutes.
The nice part about this workout is if you’re pressed for time, each round is a mini-workout in itself, so just do as many as you have time for, or do each round for a shorter amount of time. See what I did there? Now you have no excuses.