I’m a full time Health & Wellness Coordinator, Personal Trainer and Group Fitness Instructor as well as a Figure Competitor and Spartan Racer so I basically eat, sleep, and breath fitness. But many would be surprised to know that it’s often still difficult for me to get MY workout in. Many days, I’m up at 4am, out the door by 5 and teaching my first of sometimes eight…yes, EIGHT classes by 5:30am. My days can go as long as 16 hours and believe me, there are many times that the last thing I want is to spend more time in the gym. But you see, there’s this other thing I want…I want to
look great in a bikini be healthy and so that means putting in the work consistently. Yet life happens and, on those days when I know my schedule is gonna be cray cray, I use short, higher intensity workouts as my saving grace.
“But what’s the point if I don’t have 2 Hours to spend in the gym??!!”
I think where most people get it wrong is that they think that if they don’t have 2+ hours per day to spend in the gym then going at all is pointless. Totally not so! #1- You don’t even HAVE to go to the gym to get in an awesome workout! #2- You don’t even need fancy equipment to get an awesome workout. #3- You DEFINITELY don’t need 2+ hours.
Here’s a new recurring series, “20 Minute Workouts” that I’ve designed for you to do in only…you guessed it… 20 Minutes! And I guarantee that, if you give those 20 minutes all you’ve got, you’ll be huffin’, puffin’, and sweatin’ by the end!
This workout is a timed circuit of 5 exercises. For the purposes of form and keeping this first workout “beginner friendly” we’re going to stick to very basic movements. If you’re not a beginner and you want to kick this into an even higher gear, feel free to grab some dumbbells, medicine ball, a kettlebell or dagnabit, even a gallon jug of water (filled, not empty)…If you want it harder, either add some resistance to the movements or add some plyometrics.
- Click on “Add Timer”
- Create a name for your workout
- Set the “Countdown” to 5 seconds
- Click on “Create New Interval” & add 30 seconds (this is your work time when you’ll be doing the exercise)
- Click on “Create New Interval” & add 10 seconds (this is your rest time when you’ll be…well…resting)
- continue creating work and rest intervals until you have 9 total intervals (Five 30sec & Four 10 sec)
- Leave off the 5th 10sec Interval and INSTEAD add on a 50 sec rest interval to the very end!
- Once you’re set up, your timer should look like this…
You’ll do 5 Rounds of this circuit doing each exercise for 30 seconds with a 10 second break in between exercises. Then, at the end of each round, you have a 50 second recovery break. (pssss…this is when you should grab some water)
- Feet should start between shoulder and hip distance apart
- Lead back with you hips (like you’re sitting in a chair) and then continue down with the thighs (I’ve included a front and side pic of what this should look like)
- Make sure the knees & toes are going in the same direction at all times
- Push back up to standing position through your whole foot
- start with the feet together, hands at your side
- jump the feet part apart while at the same time, bringing the hands overhead
- jump the feet back together and bring the arms back to your side.
- Try your plank on your hands first. In this plank keep your shoulders over your wrists.
- Maintain and straight line in your body from head all the way to your tush! (don’t let those hips sag!)
- KEEP YOUR SHOULDERS DOWN! (no shoulders as earrings!)
- Really focus on stabilizing through your core by pulling your belly button into your spine.
- If your shoulders or wrists start to bother you, take the plank to your forearms as pictured below.
- Start with the right foot back, crossed behind the left.
- Hop the right foot out to the side, landing on the other side of your mat (I like to pretend I’m jumping over a puddle side to side)
- Land with the right foot front and the left food crossed back behind
- Repeat side to side (like your speed skating)
- Start in the same position as your plank but bring your arms a little wider (about to the outside of your mat)
- Keeping your body in a straight line, bend your elbows and lower down towards your mat
- Make sure your WHOLE BODY is moving up and down (including your hips), don’t just move your head!
- If a pushup from your toes is too difficult right now, you also have the option of doing the pushup on your knees. (see picture below)
As with all workouts, make sure you start slowly and go at your own pace. ALWAYS consult a doctor before you begin a new workout routine. If you feel any shortness of breath (ya know, other than the normal working really hard kind), dizziness or tightness in your check, stop immediately and seek medical attention!
I hope you find this workout helpful. Please comment below and let me know if you used it and how you did! Also, don’t forget to subscribe to our blog so that you can stay in the loop on our new blog posts and gain exclusive “newsletter only” recipes, workouts, date night ideas and more!