Don’t have a lot of time to get in a workout? This one is short, sweet but high in intensity! It’s structured as a combination of eight different exercises, each completed in no more than one minute. Repeat each of these exercises three times (broken down into two circuits) and you’re done!

The focus is on keeping your heart rate high, while strengthening all the big muscles of your body, including shoulders, abs, quads, calves, glutes, hips and back!

Circuit 1

 

Jump Rope (60 Seconds)
Remember we did this for hours (or at least every minute of recess) as kids! Now we’re all grown up. How did jumping rope become so challenging?  Jumping rope is not only a great cardiovascular exercise, but it works just about every muscle in the legs. Getting creative with the rope is optional. The most important thing is to stay jumping for one minute.  If you DON’T have a jump rope handy, jump in place – at least two to three inches off the ground.

Single Leg Hops (30 Seconds each Leg)
Simply hop on one leg, bouncing off the ball of the foot. Single leg exercises are GREAT at getting into the big muscles of our backside. Try to get at least two inches off the ground with each hop.

Upright Row (20 Repetitions)
Standing tall and holding a dumbbell in each hand, pull the weights up to chin height,  reaching your elbows even higher. As you pull up, move up to the balls of your feet. Return to a standing, straight-arm position. If you don’t have dumbbells, but have a gallon of milk at home (or an empty gallon container filled with water), grab it with both hands, and pull in an upright motion – elbows higher than wrists. Repeat.

Wall Squat (30 Seconds)
Have a seat! Standing up against a wall, lower yourself into a seated position keeping your knees in line with your toes. Keep your back as straight as possible against the wall.

 

Rest two minutes and repeat circuit two more times.

 

Circuit 2

 

Side Hops over Box (60 Seconds)
If you don’t have a step at home, then a couple of phone books stacked on top of each other will do. Keeping feet and knees close together, jump from one side of a step to the other. Rebound for one minute without resting in between hops.

Body Weight Squats  (40 Repetitions)
Stand with your feet hip-width apart and your arms extended out in front of you. Drop down into a seated position keeping your knees right over your toes. Stand back up. Try to drop down for one count and up for one count – the pace should be quick.

Shoulder Press  (15 Repetitions)
Using a dumbbell, stand with your feet shoulder-width apart and knees slightly bent. Push the weight overhead. Return weights to your side. Repeat.

Plank to Push Up (20)
Hold yourself in a plank position, resting face down on the balls of your feet, and with forearms pressed into the ground just under your shoulders (the usual plank position). Now push up starting with the right hand, then the left. Return to plank position by going down onto the right arm, then the left. Repeat alternating the arm you begin with.

Rest two minutes and repeat circuit two more times.

 

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