Follow along with the video below or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, and then finish up with a one-minute cool down.
Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to effect some serious results. After all, anything is better than nothing.
- 10 jumping jacks
- 10 mountain climbers
- 5 push-ups
For jumping jacks, start with your feet together, hands at your side. Jump your feet out to the side as you bring your arms overhead. Jump back to start. You can step out if jumping hurts your knees.
Mountain climbers start in the high plank position. Lift your right foot off the floor and bring your right knee to your chest. As you bring your right foot back to the start, switch to bring your left knee up to your chest. You can modify by slowing down the pace.
Lastly, for push-ups, start in a high plank (or lower to your knees). Bend your elbows to lower your chest to the floor, keeping your body in a straight line. Press back up to the start.
Do as many rounds as you can for 8 minutes:
- 2 man makers
- 2 weighted lunges
- 4 man makers
- 4 weighted lunges
- 6 man makers
- 6 weighted lunges
- 8 man makers
- 8 weighted lunges
- Increase reps by two each time
The rep scheme of this workout is an ascending ladder with an eight-minute time cap. You'll be doing man makers and lunges, both with the dumbbells, starting with two reps of each, then four, then six, etc. until the clock runs out.
For man-makers, hold a dumbbell in each hand. Lower down into a plank, supporting yourself on the dumbbells. Do a push-up, row with the right arm, and then row with the left arm. Stand up and do an overhead press, holding onto the dumbbells the entire time. If you need, you can drop your knees for the push-up.
Then for the lunges, hold the dumbbells at your side. If you’d like to make it a little more challenging, try holding your dumbbells in the front rack position at your shoulders. Step forward
- Puppy stretch
- Pigeon pose
To get into puppy dog stretch, start on all fours. Keeping your butt up, stretch your hands out in front of you so that you feel a stretch throughout your upper body and hips.
From there, transition to Pigeon pose by bringing your right knee up toward your hands. Extend your left leg out behind you. Your right foot can either be beside your left hip or extended out so that your shin is parallel to your hands.