This week, we sprint. Before you get freaked out by the word sprint, think of it in terms of simply pushing yourself to your limits. If that’s a fast walk for you, then walk super fast! If it’s a true sprint, go for it! You can adapt this workout to meet your needs, no matter what your fitness level.
If this week is a downright crazy week for you, and finding time to fit a workout into your day feels nearly impossible, try this quick full-body circuit workout on for size. It’s made up of three mini 10-minute workouts that are perfect for breaking up throughout the day (or spreading throughout multiple days for that matter, if you’re in that much of a crunch). As long as you have a set of dumbbells (or two water bottles of some cans of beans, really!), you can do these mini workouts whenever and wherever you can squeeze ’em in.
The goal with these is simply to push yourself to make it through each circuit as many times as you can in 10 minutes. And of course, the goal is to try to get through all three of these circuits in one workout session, but let’s be real: life happens. So when you do find the time, set your alarm for 10 minutes, get going and see what you can accomplish. You got this!
How many rounds of this circuit can you complete in 30 minutes? That’s the question you’ll have to answer this week. You’ll do 10 reps of each exercise and complete as many rounds as you can before your stopwatch hits 30 minutes. Easy, right? Well, we’ll see. Good luck!
Here are your workout directions for today: You’re going to do each of the exercises below for 20 seconds. We know — it’s not a lot of time, but each round is all about speed. The idea is to do as many reps as you can quickly, with good form, before moving on to the next exercise. The entire circuit will take five minutes, so complete the whole thing as many times as you can in the time you have available. Create a goal or time limit before you get started and work towards that. Or, if you only have a few minutes to spare, break it up and do it a few times throughout the day! All you’ll need to have on hand is a pair of dumbbells.
This workout ladder starts off with 20 squat pulses, ends with two pull-ups, and has a whole bunch of full-body, strength-challenging moves in between. Your instructions are simple: Try to make it down the ladder four times with good form all along the way. Good luck and happy sweating!
A 10-minute workout? Consider us sold.
Here’s the deal: One round of this workout will take you 10 minutes to complete, and all you need to get through it is a bench (or a really stable surface of some sort). There are 10 exercises, and you’ll do each one for one minute. So, if you are crunched for time, just get through once or twice. If you have some more time for your workout, try to make it through as many times as you can in the time you have available.
Okay, now find your closest park bench and get to work!
This week’s workout is just what you need after a long weekend of indulgence. Find a nice open space on your driveway, in your backyard, or at a local field or track and get ready to sweat, because this full-body workout was made for having fun in the sun. All you need is one set of weights. And, of course, you can do this workout inside as well, but why not take advantage of these long summer days while you can?
Stay hydrated and, of course, happy sweating!
Yep, this workout really is over in just seven minutes. Now, before you start crying with joy, listen up: Each round in this workout lasts for seven minutes, and you, my friends, get to choose how many rounds you want to complete, whether that’s one or 10. And I know you have seven minutes somewhere in your day to commit to a workout, so no excuses to skip this one!
Get ready to give it your all, folks! You’ll be sweating it out for 30 minutes straight this week. For this workout, I want you to venture outside — find a local track, a big field or an open space somewhere — and get ready to sweat (Read: Toting a towel and water with you is a MUST).
Here’s the deal: You’re going to do a set of five exercises, then run a lap around the track (or pick a certain distance in whatever space you have), and then complete the exercises again. The end-game? Do the circuit followed by the sprint as many times as you can in 30 minutes. Get those stopwatches ready! Read more »
Everything is more fun with friends, and that is especially true for this week’s workout. So grab your workout buddy, find a track or a treadmill, and start sweating. And if you can’t convince anyone to do this workout with you (we get it — it’s hot), not to fear: You can also go it solo.
Here’s what you will do: One partner will sprint while the other does a circuit of exercises. Each round will take a total of six minutes — three minutes sprinting and three minutes doing exercises. Each three-minute segment will be broken down into 30-second intervals. So, while one partner is doing the circuit of exercises, doing each exercise for 30 seconds (it’ll add up to three minutes), the other partner is doing three minutes of alternating between sprinting for 30 seconds and recovering for 30 seconds. After three minutes, you and your bud trade places. The goal is to make it through the entire circuit five times — so a total of 30 minutes. Good luck, friends! Read more »