How to Do a Hurricane Workout

A woman is holding a medicine ball.
Image Credit: monkeybusinessimages/iStock/Getty Images

A hurricane workout is an intense training method that combines extreme cardio with muscle-building weight training and stretching exercises. The 20-minute routine designed by Martin Rooney is based on muscle confusion and fatigue, followed by rapid repair, which maximizes the time you spend working out. Each workout involves three circuits of sprints, followed by two strength-training exercises, with three sets of each circuit. Hurricane workouts should be done once or twice weekly in conjunction with your regular fitness routine.


Step 1

Decide which type of workout you plan to do and gather any necessary equipment. With a hurricane training plan, you can choose between working out with a medicine ball or free weights or doing bodyweight exercises. Whether you're using equipment or not, the workout is divided into three rounds. Perform each round three times, resting for 30 seconds in between sets and one minute in between rounds.

Video of the Day

Step 2

Start round one by sprinting for 30 seconds, either outside or inside on a treadmill set at 10 mph. With the medicine ball, perform 10 toe touches and 15 seated Russian twists on each side. Rest for one minute, then move into round two, sprinting for 30 seconds at a slightly faster speed. Slam the med ball straight down into the floor eight times, then do five side slams on each side. After a one-minute rest, begin round three with another 30-second, slightly faster sprint. Perform 10 medicine ball push-ups, resting your hands on the ball instead of the floor. Finish the circuit with 10 medicine ball V-ups.

Step 3

Begin the next part with a 30-second sprint, then use a weighted barbell to perform 10 push jerks. From a standing position, start with the weight under your chin, then explosively push it up overhead, jumping and scissoring your legs for momentum. Finish round one with 10 close-grip snatches, which are done with the bar positioned just above the knees. Explode up and bring the bar to chest height, then continue the movement so your arms are extended with the weight overhead.


Step 4

Start round two with a 30-second sprint that is slightly faster than before, then do 10 wide-grip bent-over rows. Finish the round with 10 high pulls, bringing the weight up and close to your chest and keeping your elbows above your hands. Complete the circuit with 30 seconds of slightly faster sprinting, 10 barbell curls and 10 barbell skullcrushers. Do skullcrushers by lying on the floor with your knees bent and the weight lifted at chest level, then bring the barbell to the floor just over your head.


Step 5

Perform a bodyweight version of the hurricane workout by starting round one with a 20-second sprint, followed by 12 toe touches and 10 knee-to-elbow push-ups. Do these similar to a standard push-up, but on the downward movement, raise one knee up and out to the side to meet that elbow. Start round two with another 20-second, slightly faster sprint, then use a stability ball to perform 10 pike-ups. Get into push-up position with your feet on the ball, then use your feet to bring the ball closer while you raise your hips and straighten your arms, forming an inverted V with your body. Conclude the round with 10 knee-to-chest push-ups. Move into round three with 20 seconds of sprinting at a faster speed than the previous round, 25 seated Russian twists on each side and finishing with 10 traditional push-ups.

Things You'll Need

  • Medicine ball

  • Stability ball

  • Barbell and weights

  • Treadmill or open space for sprinting

Video of the Day




Report an Issue

screenshot of the current page

Screenshot loading...