This workout is an ASS KICKER. Choose your level: make it harder by using heavier weight, focus on getting a fuller range of motion and THEN add speed if you can. While it is a time challenge, you’ll get a better workout by making it intense before adding speed. Trust me. (4 rounds of ‘easy’ but fast is great cardio though. Up to you how you use this!)
This total body strength circuit is designed to hit EVERYTHING: it’s short, intense but easy to fit into a hectic study schedule. Strength, power and a heart rate blast. You’ll be feeling this one tomorrow if you do it right.
EQUIPMENT: You’ll need dumbbells for most of these moves, BUT if you have NO equipment, you can use waterbottles! Fill them up 3/4 of the way (the extra water movement makes them unstable and is tougher than filling them fully), and modify the moves when needed. You’ll also need a stop watch and a timer.
DORM ROOM FRIENDLY & BEGINNER MODIFIERS: read the descriptions below for modifiers, and listen to your body. NONE of these moves require equipment, and you’re free to swap in other moves if it suits you. Push yourself, but remember: it’s YOUR workout. :)
A. 16 Minute AMRAP. Complete as many rounds of The BURN OUT circuit as you can in 16 minutes. Use a stopwatch or set an alarm.
B. 4 Rounds For Time. Complete 4 rounds as fast as you can with proper form. Take breaks when needed, but don’t stop the timer!
C. Timed Intervals: Complete each move for 30 seconds, then move to the next (10 second rest to switch positions after each move). Take one break after each round, and repeat 3-4 times. (Do the Windmill Side Press twice: 30 seconds per side). All in all, it’s 36 rounds of 30/10. (need a timer? This one’s ready to GO!) 18-24 minutes.
How To Do Body Burn Out
Welcome to the Buffer Zone! For those of you who have been asking for an arm/back workout that you can do with NO equipment, this is IT!
All you need for this circuit is your bodyweight, a towel (or band), and a chair! No dumbbells required. :)
We like time savers. We like multi-tasking. We like running. Well, not ALL of us like running.
If your normal runs have gotten a little ‘blah’, adding quick, focused exercise circuits may be just the thing you need. Training like this gives you maximum calorie burn, while allowing you to mix things up, shorten your workout and tone your entire bod. Whether you’re just starting out, or simply trying to shake things up, turning your run into a total body workout may be just the thing you need to stay motivated AND boost your results. We like those too. :)
Here are 4 simple ‘On The Run’ circuits that you can take with you. Essentially they allow you to run/jog for briefer periods of time, stop, do a body weight circuit, then keep going. You repeat the combos with the running for the duration of your workout. You can tweak it as needed (for beginners, you can start by jogging 1-2 minutes, doing a mini-circuit and repeating). You can also create your own circuit with exercises and equipment you find along the way (pullups, step ups, swings etc).
Interval training torches more calories than steady state alone. You can shorten your jogging time considerably AND get your tone on, without heading to the gym. Push to keep breaks shorter (recover with a light jog, then boost the intensity instead of breaking entirely) and move as quick as you can.
Note: scale the reps to YOUR fitness level. If you can handle more, go for it! If not, play around with the numbers to find your sweet spot.
Circuit One: Upper Body & Core
A. Run/jog for 3-5 minutes (or one song). Find a bench.
B. Upper Body/Core circuit
- Seated V-Ups
- Tricep Dips
- Mountain Climbers
Aim for about 30-60 seconds per exercise (or 10-30 reps). Repeat with the run.
Circuit Two: Booty & Thighs
A. Run/jog for 3-5 minutes (or one song).
B. Booty/Thigh circuit
- Walking lunges
- Pendulums (hands on ground or bench)
- Side to side lunges
Aim for about 30-60 seconds per exercise (or 20-30 reps)
Circuit Three: 200 Rep Core Challenge
Run as you normally would, but complete the following along the way. You can stop/start whenever you like, but make sure you complete all 200 reps. Run/jog to recover.
Circuit Four: Burpees & Squats
- 50-100 burpees
- 200 squats
A good breakdown is 10 and 40, repeated 5 times during your run. Run, 10 burpees, 40 squats. Repeat. Make it 20 burpees if you’re shooting for 100.