Want to build muscular strength while enhancing joint mobility? This is the workout for you to try!
This workout is designed to be done in just 25 minutes, but that means ONLY resting when and for how long it says to. You'll be exhausted by the end of the workout--that's the point, right? Don't worry: the exercises are all beginner-friendly, but it's the amount of weight and the unrelenting pace of the workout that will push you to your limits.
The Workout
The workout is designed in a simple circuit. Perform each workout once as instructed, rest as instructed, and repeat the workout all over again. By the end, you'll feel the burn!
Perform 45 seconds of Jumping Jacks.
Rest for 15 seconds.
Perform 45 seconds of Push-Ups. If you run out of steam before you hit the 45-second mark, do Push-Ups on your knees.
Rest for 15 seconds.
Perform 45 seconds of Pull-Ups. Use a chair or bench to help you perform more pull-ups.
Rest for 15 seconds.
Jump rope for 90 seconds.
Rest for 30 seconds.
Perform 45 seconds of Squats. Use weight if you can, or perform them with bodyweight alone.
Rest for 15 seconds.
Perform 45 seconds of Burpees. Prepare to feel the burn.
Rest for 15 seconds.
Perform 45 seconds of Plank. Keep that form tight, butt clenched, and back straight.
Rest for 15 seconds.
Jump Rope for 90 seconds.
Rest for 30 seconds.
Perform 30 seconds of Leg Raises.
Perform 30 seconds of Wall Squats.
Perform 30 seconds of Back Hyperextensions.
Perform 30 seconds of Chair Dips.
At this point, rest for 2 minutes (but DO NOT sit down--walk around as you rest). Once you reach the 120-second mark, do it all over again from the beginning.
After the end of the second circuit, perform 60 seconds of jump rope to finish off the workout.
The Cool Down
By this time, every muscle in your body will be feeling the burn, and you'll be at the point of exhaustion. Good for you! It means you've done the workout right.
To cool down, spend a few minutes walking on the treadmill or cycling on a stationary bike. Keep the pace nice and slow, but keep those muscles working for 5 minutes. This will help your body to cool down without getting sore, and you'll find you feel a lot better after the intense workout.
Once you finish walking, spend a few minutes doing some basic stretches. Focus on your lower body, as your legs did a lot of the work. Stretch out your tired legs to prevent soreness the next day.
This workout is a High Intensity Interval workout, meaning it mixes periods of rest with periods of high intensity exercise. You'll find that you not only burn more calories in less time, but the metabolic boost continues for HOURS after you finish your workout. Definitely one of the best routines to help you torch some serious fat!
