The “intense, short workout” That Gets the Job Done

Posted 07/31/2014 | By HealthCorps

The following routine is a more advanced, vigorous workout that is short and effective in terms of aerobic and resistance training. Completing two rounds should take about 20 minutes. Obviously you can also choose to do about 10 minutes of intense aerobic activity (a short run) and then perform one round as a second option. You can also add intensity by holding some free weights during some of the exercises.

  • 20 pushups
  • 30 jumping jacks
  • 20 squat “burpees”
  • Right leg leading forward lunges – 20 repetitions
  • Leg leg leading forward lunges – 20 repetitions
  • Jumping rope for 2 minutes
  • Step ups on a step – right leg leading for 20 repetitions, then left leg leading for 20 repetitions
  • Siting low in a plié position, punching forward – 50 full count
  • Holding weights (5-10 lbs. each hand) 20 squats with shoulder raises
  • Plank position – hold for 60 seconds
  • Bicycle crunches for one minute
  • Standard crunches for one minute
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