This is a quick little HITT burner that will have you satisfied you did SOMETHING. Don’t knock a good fifteen minute sweat sesh until you’ve tried it! It’s super easy to do at home or even at the gym and will have you feeling accomplished in no time! One of the biggest mistakes we make when it comes to working out is not doing anything because we feel like we don’t have an hour to go to the gym. The truth is even doing shorter workouts over time will still give us results and who knows may just leave us inspired to do more! Imagine if you would have started doing three fifteen minute workouts a week, a year ago. Think your year would have been different? Well, don’t delay! Now is the time!
Do each exercise for one minute and go right into three burpees for your “rest.” Take a one minute rest after completing all five exercises then repeat two more times. You can use a medicine ball, dumbbells, or no weight at all.
1 // Plie Squat with Weighted Rotation
Start in a pile squat – sink low in hips, knees in line with ankles and toes pointed outward, keep chest lifted. Using a dumbell or medicine ball hold the ball straight out in front of you and rotate up and down so your right hand starts out on top, then your left is on top. It won’t take long for your booty and shoulders to feel the burn!
2 // Plank Jacks
Start in plank position, balancing on your medicine ball or dumbbells, and jack legs in and out. This is basically a jumping jack in plank position, your arms stay planted though. Make sure you’re looking down, don’t strain neck, elbows over wrists and belly button is pulled into spine.
3 // Jump Rope/Toe Taps
This is one of my favorite exercises and I’m not sure why. I think it makes me feel like I’m on a soccer team. Place your medicine ball or weight in front of you and alternate toe taps while jumping an imaginary rope.
4 // Squat with weighted tricep extension
Start in a typical squat position with arms straight overhead and gripping weight. Keep biceps in close to ears and drop weight down toward back of neck. Make sure not to strain your neck and keep shoulders away from your ears.
5 // Jump Lunges
These are my least favorite exercise, but they are so effective so I force myself to do them. If it’s too much impact to jump then step and try to lunge at a quicker pace. For an added challenge grip your weight. When you’re jumping think about jumping straight up and not leaning forward or back, this will help with stability. Think of an imaginary string from the top of your head to the ceiling pulling you up.
One minute rest
Reminder: Do each exercise for one minute and go right into three burpees for your “rest.” Take a one minute rest after completing all five exercises then repeat two more times.
CAT GOLDEN started Nine Lives Health and Wellness to help others feel like the absolute best version of themselves. She has a background in pediatric nursing and now does her wellness business full time. She does this through working with individuals and groups conducting weight loss programs, help with athletic performance, increased energy and mindset training. She has been a fitness enthusiast for the last decade and believes that where focus goes energy flows. Focus on gratitude and moving your body and watch how your life can change! (You can also see posts from Cat under The Resource Girls)