No-Time Tuesday - 8 moves in 25 min. + FREE playlist...
I’m short on time today, so this is the workout I’m doing a wee bit later. Give it a try! Aim to complete it in 25 minutes (or less if you go quickly. I completed mine in about 22 minutes).
Before you start:
- Grab water & a towel
- Put your GAME face on.
- Choose music that will PUSH you. (see our FREE Grooveshark playlist below)
- Unplug. Your social network will survive without you for 25 minutes.
This workout was designed by…Harley Pasternak for Women’s Health. You can see the original workout with photos here.
Part One: Warm Up
5 moves in 5 minutes.
- One minute per move, no breaks.
- Do in order #1 to #5 for the warm up. One minute stretch.
- Reverse order #5 to #1 for the cool down. Three minute stretch.
1. High Knees: Stand tall, shoulders back, feet hip width apart. Raise your left knee as high as you can and alternate. You can do these in place or walking. 1 MIN.
2. Jog in Place: Elbows bent and at your side. Move quickly, pump arms, bring knees to hips. 1 MIN.
3. Jumping Jacks: Feet together then simultaneously raise your arms above your head and jump your feet out wide. Repeat. 1 MIN.
4. Jump Rope: Feet together, circle your hands as you jump (like a real jump rope). The higher & faster you jump, the more intense the movement. Land softly. 1 MIN.
5. Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating. 1 MIN.
Part Two: Three Step Workout
Time to get down to business! No breaks here folks. Go from one move to the other, completing the # of reps (or for one minute). Repeat the circuit 3 times.
- 20 skaters
- 20 push-ups
- 20 Seated Trunk Twists
Skater Lunge
Like the name suggests, you do this move like a speed skater. The lower you go, the more intense the work, but be sure not to go too slow or you’ll lose the cardio effect.
From standing, cross your right leg behind your left leg as you lunge downward, in a half-squat position. Make sure your knees stay over the tops of your toes (not too far forward). Extend your arms out to the side of the leg in front. You can put your elbow on your front thigh. Switch with a hop to the next side. That’s one rep (each leg once). Do 20, hopping non-stop.
Pushup
The dreaded pushup. Still working up to it? You can do this move on your knees or on an incline (against a wall or counter top).
Start in a plank position, hands wider than shoulder-width apart and your feet close together. Your hips, toes & shoulders should form a straight line. Tighten your abs and lower your body to the floor (no touching). Push back up to the starting position. That’s one rep. Do 20.* If you need to take a quick 5-10 second break, do it. But try to complete all 20 pushups. Modify the move as needed, and aim for perfect form.
Seated Trunk Twist
Sit on your tushie, knees bent & feet on (or off) the floor. Bring your arms out in front of your chest, palms together (like you’re holding a gun) and lean your torso back at a 45-degree angle.
Tighten your abs, and without bringing your hips off the floor, rotate from side to side, as far as you can go. Keep your core as tight as possible. Each twist is half a rep, so make sure to do 20 per side. Feet off the ground is harder.
Part Three: Cool Down
After completing the circuit, repeat the same moves in Part One, in reverse order. 1 minute each.
- Mountain Climbers
- Jump Rope
- Jumping Jacks
- Jog in Place
- High Knees
Take 2-3 minutes to stretch, grab water & catch your breath.
My playlist for this workout - approx. 25 minutes. Aim to finish the workout before the last song!
It’s a short workout so PUSH YOURSELF. Give it your ALL and you’ll see results in no time. :)
Self loving & sweat,
Chichi Kix
