Try these quick workouts on days you have little time:
4 Fast, Fat-Blasting
Bodyweight Workouts
It is possible to become
extremely busy over the holiday season.
But being busy is no reason to be unhealthy. Below are 4 workouts that you can do
anywhere, anytime. All of the workouts
are designed to take 15-20 minutes and only use the best piece of workout
equipment: Your Body.
Perform the following exercises
in circuit format completing one exercise after another with minimal rest. Follow the work-to-rest ratios as closely as
possible. The first number is the amount
of seconds you will exercise. The second
number is the rest time. Therefore a 30/15
represents 30 seconds of work followed by 15 seconds of rest. During the rest
time you will prepare for the next exercise. Perform as many rounds as possible
in 15-20 minutes. Each time the workout
is completed, the work-to-rest ratio changes slightly to increase results. Be sure to make a note of the changes.
Workout #1
|
Workout #1
|
Session 1
|
Session 2
|
Session 3
|
Session 4
|
|
Lunges
|
30/15
|
30/10
|
35/15
|
35/10
|
|
Plank Walkouts
|
30/15
|
30/10
|
35/15
|
35/10
|
|
Hip Extension Marching
|
30/15
|
30/10
|
35/15
|
35/10
|
|
V-ups
|
30/15
|
30/10
|
35/15
|
35/10
|
|
Mountain Climbers
|
30/15
|
30/10
|
35/15
|
35/10
|
|
Jumping Jacks
|
30/15
|
30/10
|
35/15
|
35/10
|
|
|
|
|
|
|
Workout #2
|
Workout #2
|
Session 1
|
Session 2
|
Session 3
|
Session 4
|
|
Step out Squat
|
15/15
|
20/15
|
20/10
|
25/10
|
|
Push ups
|
15/15
|
20/15
|
20/10
|
25/10
|
|
Superman Hold
|
15/15
|
20/15
|
20/10
|
25/10
|
|
Single Leg Deadlifts
|
15/15
|
20/15
|
20/10
|
25/10
|
|
Spiderman
|
15/15
|
20/15
|
20/10
|
25/10
|
|
Burpees
|
15/15
|
20/15
|
20/10
|
25/10
|
|
|
|
|
|
|
Workout #3
|
Workout #3
|
Session 1
|
Session 2
|
Session 3
|
Session 4
|
|
Lateral Lunges
|
30/15
|
35/15
|
40/15
|
45/15
|
|
Cross Mountain Climbers
|
30/15
|
35/15
|
40/15
|
45/15
|
|
X- Situps
|
30/15
|
35/15
|
40/15
|
45/15
|
|
Single Leg Hip Extensions
|
30/15
|
35/15
|
40/15
|
45/15
|
|
Plank Jacks
|
30/15
|
35/15
|
40/15
|
45/15
|
|
Jump Squats
|
30/15
|
35/15
|
40/15
|
45/15
|
|
|
|
|
|
|
Workout #4
Perform
the following workout in a circuit format.
Complete the repetitions listed for each exercise resting only as needed
between exercises. Complete as many
rounds as possible in 15-20 minutes.
|
Workout #4
|
Session 1
|
Session 2
|
Session 3
|
Session 4
|
|
Burpees
|
8
|
8
|
10
|
10
|
|
Russian Twist
|
8
|
8
|
10
|
10
|
|
1 Leg V-ups
|
8
|
8
|
10
|
10
|
|
Hip Extension/Leg Curls
|
8
|
8
|
10
|
10
|
|
Skaters
|
8
|
8
|
10
|
10
|
|
Lunge w/Overhead Reach
|
8
|
8
|
10
|
10
|
|
|
|
|
|
|
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