Sometimes you only have 9 minutes to spare between running errands, sitting on conference calls, or getting dinner in of the oven. Coach Henry put this total-body workout that will suffice when you’re in a time crunch.
When you’re pressed for time, quick bodyweight workouts are useful. Any amount of exercise is far better than doing nothing. Bodyweight workouts also provide your body a much-needed break from weight training, which can beat up your joints and lead to overuse injuries.
This total-body workout is to be completed in a circuit-training fashion.
Each exercise should be performed for 30 seconds, with a 30-second rest. After you’ve completed each exercise once, take a one-minute break before repeating the circuit a second time.
After your second time around the circuit, you can stop or continue if you have more time and energy.
Before you hop into this workout, remember to warm up. Five minutes of walking, jogging or doing bodyweight exercises like jumping jacks can loosen your joints and improve your range of motion.
Stand tall with your hands behind your head. Step back with one foot and sink your back knee towards the ground. Then, step back up to standing. As you go down into the lunge, maintain tall posture with your shoulders over your hips. Switch legs on every repetition.
This exercise helps build up your hamstrings, glutes, and quads. It also challenges your ability to balance.
This move builds up core strength as well as upper body muscles like the chest, triceps, and shoulders.
Start in a push-up position with your hands under your shoulders. Lower one elbow down to the ground so that your forearm is flat on the ground. Then, do the same with the other arm. Now you’re in a forearm plank position. Plant the first hand that you lowered down on the ground and press back up so that your shoulders are turned. Finally, place the other hand on the ground and straighten both elbows so that you’re back in a push-up position.
Lie on your back and put your hands behind your head. Plant your feet flat on the ground so that your knees are bent. Sit up, keeping your hands behind your head and elbows back. Stop when you can’t go any further or your chest touches your knees. Then, lie back down slowly and repeat.
The first three exercises were geared more towards strengthening muscles. This is an all-out cardio burst for 30 seconds.
Raise one knee up so that it’s under your stomach. Then, jump and switch legs as fast as possible. Only one foot should be on the ground at a time. Keep pumping your legs one at a time as fast as you can.