This full-body routine is just what you need when your schedule is packed: fast and furious.
High intensity intervals of work/rest have proven to be your best bet when looking to shed body fat and preserve muscle in a short period of time. This full-body routine uses compound movements, ensuring you get the most bang for your buck. But don’t let the narrow time frame fool you—this is no easy feat. You’ll be working at your max effort, which means by the time the clock runs out, you should be spent.
How to do it: This rep scheme follows a Tabata-style protocol, so each exercise will be timed. Perform 20 seconds of the first exercise, followed by a 10 second rest, and repeat for a total of four rounds. Once you’ve completed all rounds of the first exercise, perform the one-minute plank as indicated, before moving on to the next exercise.
EQUIPMENT:
- Interval timer or app
Moderate to Heavy Kettlebell
Medicine Ball (15-25 lbs)
- Mat
- Medium-size dumbbells
- Water
TIMES PER WEEK:
2
Set Up: Stand with your feet about shoulder-width apart, holding the kettlebell with two hands in front of your body, with arms extended downwards.
Action: Bend your knees and push your hips back to drive the kettlebell down between your upper thighs (a). Use your glutes and hips to power the kettlebell up to eye level while keeping your arms straight (b). Maintain a positive arch in the spine throughout the movement and keep your shoulders back.
After four rounds do one-minute of Standard Plank
Set Up: From a standing position with feet shoulder-width apart, bend over with straight legs and put your palms on the floor (a).
Action: Walk your hands forward, keeping your feet stationary, until you are in high plank position (b), and perform one full push-up (c). Walk your hands back to your feet, and repeat the entire movement.
After four rounds do one-minute of Right-Side Plank
Set Up: Stand with feet shoulder-width apart holding a dumbbell at your sides in each hand.
Action: Push your hips back and down to lower into a squat (a), then explosively jump straight up into the air (b). Sink directly back into the squat position as you land and repeat.
After four rounds do one-minute of Left-Side Plank
Set Up: Stand approximately two feet away from a wall holding a medicine ball
at chest-height.
Action: Lower into a deep squat (a) and come up quickly (b), thrusting the ball upwards against the wall as high as you can (c). Catch the ball as it comes down, sinking directly back into the squat and repeat.
