Time: 10 minutes
THE WORKOUT
Do each move for 30 seconds, resting 20 seconds between each one. Each cycle lasts 10 minutes.
- Mountain climber
- Burpee
- Straight-leg front kick
- Crossover pushup
- Narrow high jump
- Bicycle crunch
- Stepup
- Plank
- Skater lunge
- Good morning (hands on head)
- Sumo squat
- Crunch
Time: 15–30 minutes
THE WORKOUT
Complete each move for 40 seconds, resting 10 seconds between each. Complete two to four rounds, resting one to two minutes between rounds.
1. Triceps dip
2. Bicycle abs
3. Dynamic plank (Go from full plank to elbow plank, lowering one arm at a time, then back to full plank, alternating arms.)
4. Mountain climber
5. High knee
6. Lateral stepup (Face a stair on one side, step down and up with one leg; switch sides after 20 seconds.)
7. Reverse lunge
Time: 25 minutes
THE WORKOUT
Perform each move for 45 seconds, resting for no more than 10 to 15 seconds between each move. Complete three rounds, taking one minute to recover after each round.
1. Squat thruster
2. Pushup
3. Burpee with jumping jack
4. Alternating lunge
5. Triceps dip
6. Mountain climber
Time: 15–20 minutes
ROUND 1
- Sprint up stairs, taking single steps (30 sec.)
- Pushup (10 reps)
- Wall squat (Hold for 15 sec.)
- Mountain climber (15 reps per side)
- Jog down stairs (active recovery; 30 sec.)
ROUND 2
- Run up stairs, two steps at a time (30 sec.)
- Pushup (12 reps)
- Mountain climber (15 reps per side)
- Wall squat with calf raise (Hold for 15 sec. while lifting and lowering heels.)
- Jog down stairs (active recovery; 30 sec.)
ROUND 3
- Jump up stairs (Try jumping two steps at a time. 30 sec.)
- Pushup (15 reps)
- Mountain climber (15 reps per side)
- Wall squat with lifted heels (Hold 15 sec.; keep heels off floor.)
- Jog down stairs (active recovery; 30 sec.)
Repeat sequence two to three times.
Time: 12 minutes
THE WORKOUT
Do each move for 50 seconds, resting for 10 seconds before moving to the next one. Repeat circuit three times.
- Squat jump
- Pushup
- Burpee
- Weighted crunch