This challenging workout only has 5 moves, but it's no joke. It'll count as both strength *and* cardio.
This workout may look small, but it's mighty. Because you'll be performing strength moves at a heart-pumping pace, you can cross cardio and resistance training off your to-do list.
How it works: Do 1 set of each exercise in order without resting in between. Repeat the entire circuit 3 more times (4 times total).
Total Time: up to 30 minutes
1. Plié Punch
Holding a pair dumbbells at hips with elbows behind body, stand with heels together, toes turned out about 45 degrees. Keeping heels pressed together, extend left arm in front of shoulder, palm facing down.
Take a wide step to the right and switch arms, pressing right arm forward as left elbow bends, lowering into a grand plié position by bending both knees out over toes, shoulders stacked over hips. Slide right heel back into left as arms switch. That's one rep. Repeat until all reps are completed, alternating sides each time.
2. Thrust and Row
From a squat position, hinge forward from hips about 45 degrees, reaching dumbbells to floor. Bend elbows and row weights to either side of body, squeezing shoulder blades down and together.
Squat down to floor and extend arms, pressing dumbbells into ground directly below shoulders; jump feet back into a full plank position, drawing abs in tight. Jump feet back in and return to the starting position; repeat.
3. Spiderman Pushup
Begin in a full plank position with hands slightly wider than shoulder-width apart, feet together. Lower into a pushup. Lift left knee into left arm (try to tap knee to elbow if possible). Return to start and repeat, alternating legs on each rep.
4. Skull Crush Crunch
Grab a pair of dumbbells and lie faceup with knees and hips bent about 90 degrees. Bend elbows about 90 degrees so that the weights are in line with shoulders, palms facing in.
Brace abs in tight and crunch up, lifting head and shoulders off the floor as arms extend to ceiling (keep elbows lined up over shoulders). Slowly return to start and repeat.
5. Hovering Lunge and Side Tap
Grab a dumbbell in left hand and get into a low lunge position (try to bring back knee only a few inches above the floor) with left leg forward, right arm extended up by ear, and left arm down by side.
Brace abs in tight and bend at the waist, reaching left hand to the floor, tapping the end of the dumbbell to the ground, looking up to right hand. Return to start and repeat. Do all reps on the first side, then repeat on the other side to complete the set.
15 per side