This 10-minute workout is designed to get you awesome results fast. The name of the game is to work really hard during each exercise for 20 seconds. Then you get to rest up for 10 seconds before moving on to the next exercise.
You can do whatever you want for the 10 seconds of rest—walk around, march, or jog in place; just be sure to keep moving. Have a stopwatch or sports watch handy so that you can stay true to the 10-second periods and get the most from this workout. (You’ll be tempted to rest longer!)
Part of the genius of this routine is that you’ll begin each exercise without having fully recovered from the last. Over the course of the workout, your fatigue will increase so that you’ll end with a bang and a whole lot of sweat! Get ready to work it and create your most super fit bod ever.
1. Tuck Jumps
- Begin standing with your feet hip-width distance apart. Drop down into a half squat as you prepare your legs to explode. Let your arms drop back behind to assist in the jump.
- Using your arms to pull, explode up into a high jump, bringing your knees up to your chest in a tuck. It’s a big movement that requires a great deal of effort, so jump with all your might!
- Land softly and immediately drop back into the half squat and explode upward again. Continue this movement for 20 seconds. Rest 10 seconds, then continue on to the next exercise.
2. Seal Jumping Jacks
- Stand with your feet hip-width distance apart and your arms extended out to your sides, parallel with the floor.
- Jump your feet open as if you were doing a jumping jack, and simultaneously bring your arms in front of your chest and clap your hands.
- Immediately return to the starting position, continuing the movement for 20 seconds. Rest 10 seconds, then continue on to the next exercise.
3. Grand Plie Squat
- Place a 10- to 20-pound body bar over your shoulders, with your hands wider than shoulder-width distance. Step into a wide plié position with your feet and knees turned outward. Drop down into a deep plié squat until the tops of your thighs are parallel with the ground.
- Pivot on your toes and turn your body to your left so that you end in a lunge position, staying low in the full squat. Pause for one second, then return to the starting position. Immediately pivot to the other side—your right—and repeat. Return to the start position.
- Continue this movement for 20 seconds. For the greatest challenge, work hard to stay super low, keeping your thighs parallel with the ground for the entire 20 seconds. Rest 10 seconds, then continue on to the next exercise.
4. Reach Out Push-Up
- Place a towel under each hand in a push-up position. Begin to perform a push-up, and as you lower your chest towards the ground, slide one of your hands out in front of your body, keeping the extended arm straight, until your chest almost touches the ground.
- Push both hands into the ground and squeeze your abs to return to the start position.
- Repeat in an alternating fashion until all prescribed reps are completed.Continue this movement, alternating sides, for 20 seconds. Rest 10 seconds, then continue on to the next exercise.
5. Dumbbell Crawl
- Using two eight- to 10-pound dumbbells under your hands, set up your body in a plank position so that your shoulders are directly above your hands and the dumbbells.
- Bend your elbows and lower down to a pushup, keeping your chest four to six inches off the ground, then push back up.
- From the plank position, pull your right elbow towards the sky and lift the right-hand dumbbell to the right side of your rib cage.
- Lower back to the starting position and repeat with the left arm.
- Take a “step” forward with your right hand as if walking forward in space, then take a step with the left hand to follow.
- Adjust your feet forward to account for the change, so that you return to the starting plank position. Continue the movement for 20 seconds.