Feeling aimless in your fitness routine?
Not sure how to Tetris your cardio and strength workouts together to get the most results?
Most of the workouts take 20 minutes or less but be prepared to sweat.
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(It’s true;science confirms it.)
That’s why these quick workouts don’t go easy on you.
Repeat with the second two exercises.
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Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set.
(Don’t skip strength days; you’ll score all thesebenefits from lifting weights.)
Cardio workouts:This workout plan breaks cardio into two parts: Steady-state cardio and intervals.
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to stay active and improve endurance and during the week, you’ll take on twointerval workouts.
If the workout feels too easy, try adding the suggested challenge.
B.Squat down, extending arms above head.
C.Stand up and lower arms to starting position
D.Repeat.
Keep it easy:Hold weights at sides.
Challenge yourself:Hold weights above head throughout the exercise.
B.Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips.
C.Push back to starting position and repeat.
Keep it easy:Do the move on the floor without the ball.
Challenge yourself:Raise a leg while doing the move.
Place top of right foot on seat.
B.Bend left knee 90 degrees, keeping knee aligned with ankle.
Hold 2 counts, straighten leg in 4 counts and repeat.
C.Switch sides after 1 set; repeat.
Keep it easy:Do alternating lunges without the bench.
Challenge yourself:Hold the dumbbells at sides while keeping back leg on bench.
B.Squat down, dropping the weights just above knees.
C.Draw the weights up to chest, as close to torso as possible (not shown).
D.Stand straight, rotating palms to face forward, and press the weights above head (not shown).
E.Lower to starting position; repeat.
Keep it easy:Don’t squat down; draw elbows up only toward shoulders.
Challenge yourself:Make the movement explosive as you pull the weights toward your chest and above your head.
B.Lunge forward with right leg, bending right knee 90 degrees and bringing left knee close to ground.
C.From this position, explosively push off right foot and return to starting position.
D.Switch legs; repeat.
Keep it easy:Don’t use any weights; make the movement less explosive.
Challenge yourself:Hold a body bar or barbell across your shoulders.
B.Tighten abs and glutes, and simultaneously raise left arm and right leg.
C.Switch legs and arms; repeat.
Keep it easy:Do the exercise on the floor on all fours without the ball.
Challenge yourself:Add ankle andhand weights.
C.Lower left foot toward floor without touching, then straighten right leg again.
D.Do 1 set; switch sides.
Keep it easy:Touch the top of the step and the floor with each rep.
Challenge yourself:Hold the dumbbells with arms at sides.
B.Place feet on the stability ball with legs extended, abs pulled in toward spine for balance.
C.Slowly draw knees in toward chest without twisting spine or shifting hips.
D.Roll ball back to starting position with feet; repeat.
Keep it easy:Lie with back on top of the ball and do crunches.
