Short on time, or short on equipment, try out these quick High Intensity Workouts. These workouts should take under 20 minutes to complete, and you'll definitely work up a sweat.
Workout #1: Sprints
Warmup- 5 Minutes Light Jog. Pick up speed as you move more. Aim for about 70% of your sprint max. Stretch your Hamstrings, Quads, Calves, IT Band, Hips before starting the main workout.
20 Rounds (10 Minutes)
20s Sprint (All Out)
10s Walking Rest
*Notes*
If you're doing this on a treadmill, stick to plan. If you're doing it outdoors or on a track, you can also Sprint 20s, then walk/jog back to where you started.
Workout #2: Every Minute On The Minute
Warmup: Lightly, and slowly, do each of the movements for a couple Reps each. Stretch: Full Body
Minute 1: 50x Single Jumprope (or 30 Jumping Jacks)
Minute 2: 15x Hand Release Pushups
Minute 3: 12x Burpees
Minute 4: 60s WallSit
Minute 5: Rest
Complete 3 Full Rounds (15 Minutes Total)
*Notes*
EMOM is doing the programmed reps in the minute, and resting the rest of that minute. Example: You do 50 Jumprope in 40s, you get 20s to rest and set up for the next move.
Workout #3: 10-1 Reps
Warmup: Lightly, and slowly, do each of the movements for a Couple Reps each. Stretch: Full Body
Complete Each Movement For 10 Reps, Then 9 Reps, 8, 7, etc. Down to 1 Rep Each. Complete As Fast As Possible. Mark Time, And Try To Beat The Time.
Movements:
Squats
Pullups (Can Do Dumbbell Bent Row If No Pullup Bar Is Available)
Reverse Lunges (Each Leg)
Situps
Mountain Climbers
*Notes*
Make Sure To Keep Time, & Aim To Beat That Time
Workout: 4- Core AMRAP (As many rounds/reps as possible)
Warmup: Jumprope 3-5 Minutes or 75 Jumping Jacks. Stretch: Full Body
Timer set for 10 Minutes.
Complete As Many Rounds As Possible Of The Following:
10x High to Low Planks
10x Mountain Climbers
10x In/Outs
10x Knees Up Crunches
10x Lower Ab Situps (Situp w/ Legs Extended Out)
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