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The Astronaut Workout

Astronauts' bodies are subjected to some pretty intense rigors during take-off and spaceflight. They require a lot of full-body strength in order to function well while in outer space. The Astronaut Workout below is a beautiful combination of High Intensity movement, bodyweight training, and core movements that will strengthen your body and get you ready for anything space can throw at you!

Jumping Jacks

Perform 30 seconds of jumping jacks, focusing on speed instead of precision. The faster you go, the harder your heart works!


A set of 10-15 push-ups will focus on your chest, triceps, and shoulders, the muscles you need for pushing movements. Make sure to keep your core tight, your hips tucked in, and your head steady as you perform the push-ups.

Squat Jumps

This exercise combines resistance training (squat) with cardiovascular exercise (jump) in a movement that will help you build amazing explosive power. Squat in your normal position, jump as high off the floor as you can, and land lightly in a controlled squat to complete one repetition. Do 10 reps for a complete set.

Elbow Plank

Doing planks on your elbows is significantly more challenging than doing them on your hands. Keep your breathing steady and your core tight as you focus on holding the position for 30 seconds.

Wall Sits

This movement hits your legs beautifully, but without any impact to strain your joints. Use the strength of your quads (thigh muscles) and hips to keep your back pressed securely against the wall and hold the position for 20 to 30 seconds.


This movement hits your upper back, shoulders, and biceps, developing the muscles you'll need for pulling motions. Don't worry if you can't do a full set; use a chair or bench to support your feet and take some of the weight off so you can hit those 10 reps.


This is the "finisher" that will hit your chest, shoulders, triceps, and abs, all while pushing your cardiovascular endurance to its limits. A single set of 10 Burpees will be the best way to end the workout.

Once you've performed each of these seven exercises without stopping, take a 2-minute rest then hit it again. Shoot for 3-5 cycles of these movements. It's one heck of a killer workout that hits every muscle in your body. Best of all, it will do wonders to improve your cardiovascular conditioning!

[Image via Shutterstock]

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