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, then finish up with a one-minute cool down.
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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 see some serious results — with consistency, of course.
- 10 jumping jacks
- 10 mountain climbers
- 5 push-ups
Move 1: 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.
Move 2: Mountain Climbers
- Start in a high plank.
- 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.
Move 3: 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
- Increase reps by two with each round
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.
Move 1: Man Makers
- Stand, holding a dumbbell in each hand.
- Place the weights on the floor, then step back into a plank, supporting yourself on the dumbbells.
- Bend your elbows to lower yourself into a push-up.
- Press back up.
- Lift the weight in your right hand off the floor and row it up to your chest.
- Set it back down, then row with the left arm.
- Step your feet back to your hands and stand up.
- Immediately lift the weights until they're directly over your shoulders for an overhead press.
- Lower the weights back down, getting ready for the next rep.
If you need, you can drop your knees for the push-up.
Move 2: Lunges
- Stand and 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 with your right leg and bend both knees to 90 degrees.
- Step your leg back until you're standing, then repeat on the left side.
- Puppy stretch
- Pigeon pose
Move 1: Puppy Stretch
- Start on all fours.
- Keeping your butt up, press your hips back and stretch your hands out in front of you and press your chest toward the floor so that you feel a stretch throughout your upper body and hips.
Move 2: Pigeon Pose
- From the all-fours position, bring 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.