In today’s workout we are focusing on speed. This short but effective workout is designed to get you a well rounded workout in the shortest time possible for those days where you otherwise may not have exercised at all. I designed this workout after a recent bout of particularly intense work and life demands hit at the same time, making even a 20 minute workout seem like a lot.
I intentionally built this routine to be easily used in two different time allotments: an express version that takes you through this full workout video and has a max time of 15 minutes, and a super express version that takes you through the “workout” portion for half the time cutting the total length to around 10 minutes.
This routine is all done with the same 20 on and 10 off interval structure to keep it quick and simple. I have included a quick 3 minute warm up that rolls right into the workout to cut down on any unnecessary pauses; remember this is all about efficiency so we can get the best workout we can in the shortest time possible. So, after our 6 warm up exercises we go directly into the 8 exercises for the workout section. This is where you get a choice of going through these 8 exercises once through or twice. I give a clear call out when we finish a first run through of these exercises so you can decide to skip forward to the quick 3 min cooldown and be done in around 10 minutes or to go through the exercises a second time (as I do in the video) and get done in about 15 minutes. This way you can decide how much time you can dedicate to this workout.
This is a total body workout so if you are using this after an intense upper or lower body day, either way you will most likely be using some of the same muscle groups. Don’t worry, though — you will be doing this with only bodyweight so you can adjust to make the exercises easier or harder and you will be doing just a few repetitions of each, so you should not have to worry about overworking sore muscles.
With that said, this could also be used as an add-on workout if you want to do a second workout in a day. This can be done either immediately after your first workout or later in the day to get an extra bout of calorie burn.
Let me know in the comments below what you thought of this workout and if you would like to see more like it and what types. Enjoy!
- One Section
- Intervals of 20 Sec On and 10 Sec Off
- Done Once or Twice Through
- Exercise Mat (optional)
Warm Up / Cooldown:
- Shortened But Built-In
- Add Extra Time for Both as Needed
Warm Up: 3 Min (20 Sec active, 10 Sec Prep)
- March In Place
- ¼ Squat Cross Punch
- Standing Oblique Rockers
- Alternating Reverse Lunge + Overhead Reach
- Slow Jumping Jack
- Squat Push Pull
Workout: 4 or 8 Minutes (20 Seconds On, 10 Seconds Rest x2 optional)
- Walk Down Push Up
- Lunge L
- Lunge R
- Kneeling Rear Leg Raise L
- Kneeling Rear Leg Raise R
- Back Bow
- Windshield wipers
After one round, skip forward to timestamp 11:32 to cut the workout in half and go to the cooldown.
Cooldown: 3 Min (20 Sec active, 10 Sec Prep)
- Toe Touch
- Side Step with Overhead Reach
- Forward Reach + Chest Stretch
- Toe Touch Sweeps
- Torso Circles
- Cat to Cow