Today I have a workout for you guys that is really going to make you sweat. This is a workout for those of you who do not have a great deal of time in your life to exercise. This workout will last you around 17 minutes at the most and while that does not sound like a great deal, trust me when I say that you will be working hard the whole time! This is a workout that you guys can do in the comfort of your own home. So if one day you are short on time and can’t make it to the gym or for a run, then do this little, but very effective workout!
Notes About This Workout
As this is only going to take you around 15-17 minutes then you need to be working all the time so please keep that in mind. This workout will have six different exercises for you to do and the idea is that you will do an exercise for 60 seconds, but you are going all out and doing it as fast and as hard as you can. Once the 60 seconds are up you get a 20 seconds rest, only it’s not really a rest I want to spend these 20 seconds marching on the spot. Then move onto your next exercise and do that for 60 seconds. Once you have done all the exercises do another round and then you are done! This is a very intense workout so if you cannot do an exercise for the full 60 seconds do not beat yourself up about it. Over time your fitness will improve!
How Do I Keep Time?
This can be a problem when doing a circuit, you can either go old school and use a real stop watch. Or you can make your life easier and download one of the million stop watch apps on your phone.
Exercise 1: Jumping Jacks/ Star Jumps
You all know how to do jumping jacks, you did them when you were a kid. But here is a little refresher for you guys. Stand with your hands by your side and then jump with your legs to the side and your arms going above your head. Keep doing this for your 60 seconds and then do your 20 seconds marching .
Exercise 2: Burpees
I love burpees! This is a staple in many hard hitting cardio workouts because it really does burn the calories. Now explaining how to do a burpee in text is really hard, but I will try my best. Get into a squat position kind of like you are a frog. Then kick your legs back so that you are in almost a press up position and then pull your legs back in to your squat and jump into the air. This is a really fat burning, but it’s also tough so do not worry if at first you cannot do the whole minute.
Exercise 3: High Knee Raises
This one sees you pretty much running on the spot, but you are lifting your knees as high as you can. One way to help if hold your hands just above your abdomen and make your knees hit your hands. This is a really easy exercise to do, but it’s actually quite demanding.
Exercise 4: Squats
Nothing too exciting here folks. These are just your regular run of the mills squats. These will not only burn some calories, but they will also tone your legs and butt really well. This is a hard workout so do not worry if your form is a little off here.
Exercise 5: Tap Backs
This one can be hard to get the hang off, but I have faith in you! A tap back is when you take your left leg and step it back and swing your arms forward at the same time, bring your leg back and then do it for the other leg. Keep doing this for the full 60 seconds.
Exercise 6: Rocket Jumps
Our last exercise will see you standing in kind of a half squat position with your hands on your thighs. Then leap up into the air as high as you can with your arms extended. As soon as you land take off once again! Sounds easy, but this is a real leg burner. To make it even harder try doing it on your tip toes to blast your calves.
You might also find helpful this related article: Why You Should Be Doing High Intensity Interval Training