Quite often, these days, my workouts are rushed. Now that I’m teaching full time my days are long and my midweek gym sessions are squeezed in at 6.30am before I get the bus to work or quickly on the way home before tea and eastenders! I usually concentrate on having long sessions on Saturday and Sunday (at least 1hour) where I work specific muscle groups like legs or upper body – but in the week it’s usually a 30 min full body blast. Therefore I need to do a workout that works my whole body and gets my heart rate up quickly – no messing.
There are benefits to this kind of workout and although I’m not exactly an expert on all the technical stuff I know that doing high intensity exercise and getting a good sweat on, even if it’s for a short period of time, can burn just as many calories as a longer session of lower intensity.
So, here’s one of the workouts I do in my 30 min blast sessions. It takes roughly 20-25 mins which gives me a bit of time to warm up before and stretch after.
Completely 10 reps of each exercise in a circuit. Then move on to 9 reps of each, 8,7 etc descending until you finish with one of each.
PUSH UPS (picture A)
BURPEES (push up + jump up picture B)
BOX JUMPS (picture C)
TRICEP DIPS (picture D)
There is no set rest period in between circuits – I just do it as quickly as I can with a few short breaks for water etc.
Trust me, this is a total killer, whatever your fitness level. It’s hard but worth it – and such a sense of achievement when you’ve completed it! You can put in any exercise to this format to change it up and work different muscle groups.
Let me know if you give it a go?!