Right about now, you’re probably feeling more meh than motivated about your New Year’s fitness resolutions. But working out more often doesn’t have to mean slaving away on the treadmill for an hour. Scientists at McCaster University in Hamilton, Ontario, recently found that even a few minutes of working out at a high intensity can affect your muscles as much as several hours of running or bike riding — awesome.
If your gym mantra is get in, get out, you’re in luck: trainer Adam Rosante of The People’s Bootcamp created this super fast workout exclusively for Bustle. “It will send your heart rate through the roof for maximum fat burn while forcing your muscles to work explosively for a lean, toned and totally functional body,” says Rosante. No excuses — you’ll be done in less time that it takes you to clean out your Netflix queue.
Do the one-minute warm-up below, then perform each workout move for thirty seconds, followed by a 10-second rest. Once you’ve completed all four moves, rest for 30 seconds max and repeat for a total of three rounds. To keep track of your work and rest periods, download an app like the Simple Interval Timer or the Impetus Interval Timer for free.
Standing forward shoulder rolls: 5 secondsStanding reverse shoulder rolls: 5 secondsStanding torso twist: 10 secondsForward lunges (alternate feet on each rep): 10 secondsJumping Jacks: 10 secondsButt kicks: 10 secondsHigh knees: 10 seconds
1. Squat Jumps
Stand with your feet shoulder-width apart, fists in front of chest, arms tucked in at your sides. Press the hips back into a squat and immediately explode upward, squeezing the inner thighs to bring legs together mid-air. Land softly with feet back at shoulder-width. Immediately push the hips back to absorb the impact of the landing. Continue repeating.
2. Moving Pushups
Start in the top of a pushup position with wrists below shoulders. Step the right hand and right foot to the right as you lower your body to 1” above the floor. Press back up as you bring your left hand and left foot to meet the right. Repeat once more to the right, then twice to the left. Continue alternating sides.
3. Out & In
Stay in the top of a pushup position with wrists below shoulders. Hop both feet to the outside of your hands and back to start. Then hop both feet in between your hands and back to start. Continue repeating.
4. 180° Side Thrusts
Start with feet slightly wider than hip-width apart. Squat down and explosively jump straight up as high as you can, turning your body mid-air to land in the opposite direction. Immediately squat down and place your hands on the floor under shoulders. Kick your feet back and out to the left, return them to the crouched position and immediately kick them out and back to the right. Return your feet to start and explode up, turning mid-air to land in the opposite direction. Continue repeating the full movement.
Bonus: Make this a four-week challenge! On day one, track how many reps you do for each move in Round 1 only. Do this again at the beginning of each of the following three weeks. Try to beat your numbers every time.
Image: Antonio Diaz/Fotolia