Keep it short, sharp and effective. Training sessions don’t need to be long and I am a huge advocate for 30 minute door-to-door workouts. But here’s another one of my quick workouts for the ‘time-poor’ days or as a great addition to a training session. This short session can be done anywhere, any time. You just need a bench and skipping rope.
The best part is you are getting a leg and butt workout but also getting your heart rate up! This will burn loads of kilojoules in a short period of time. Plus, you are using bodyweight training as a form of resistance training – this will emphasis lean muscle building, which will make you a fat burning machine even when you are not training!
Give me 4 minutes of 30 second intervals and then repeat. Go! (Hint: Beginners might want to try 15 second intervals and go through the circuit twice. Just use a lower bench and no weights).
30 seconds of each of the following:
- Jump ups
- Weighted lunges (Right)
- Weighted lunges (Left)
- Squat (touch ground) and then jump up
- Tuck jumps