This circuit is short and sweet, just like the relationships on the show.
There's no shortage of Bachelor drinking games on the internet—meant to be played while watching the show. You could, in theory, convert any of them into a workout game, but doing a push-up every time Chris Harrison calls this season "the most dramatic yet" would leave anyone sore for days. (Related: Your Favorite Bachelor Contestants Spill the Secrets That Help Them Look Fit On TV)
Instead, knock out this heart-rate-boosting, high-intensity circuit workout from trainer and season 11 Bachelorette alum Shawn Booth before an episode. It's a full-body, no-equipment routine you can do anywhere—"all you need is a body," says Booth. "We're hitting all major muscle groups!"
It takes roughly 15 minutes, so you'll easily be able to squeeze it in with time left over to crack open the rosé. (Bonus points: Do this 7-minute HIIT workout during commercial breaks.
How it works: Do three rounds of this five-move circuit with 1 minute rest in between rounds. For the first round do as many reps as possible (AMRAP) for 30 seconds of each exercise, for the second round, do AMRAP for 45 seconds per exercise, for the third, AMRAP for 60 seconds per exercise.
Total Time: up to 15 minutes
1. Seal Jacks
Stand with feet together, arms extended out to sides.
Quickly jump feet wider than shoulder-width apart and bring hands together in front of chest. Jump feet together and open arms out to return to starting position. Repeat.
2. Sit-Up to Cross Body Punch
Lie faceup with knees bent and bottoms of feet flat on the ground, hands in a ready position at chest.
Engage abs to sit upright, reaching left hand across body to punch to the right. Lower torso to the floor to return to starting position. Repeat, crunching up and punching right arm to left. Continue alternating.
3. Skater Jump
Stand on the left leg with right leg hovering behind left, knees softly bent, and chest lifted.
Push off of left leg and swing arms and right leg to explosively jump to the right.
Land softly with knees bent, left leg hovering behind right. Reverse movement to return to starting position. Continue alternating.
4. Plank to Frog Hop
Start in high plank, abs engaged, palms under shoulders and neck neutral.
Jump feet to land outside of hands, then lift chest to bring hands off ground while keeping hips low to come into a squat. Place hands on the floor inside feet to jump back to plank and return to starting position. Repeat.
Lower into a squat and place hands on the ground directly in front of feet, heels lifted.
Jump feet back and simultaneously drop chest and tops of thighs to the ground.
Press back up to plank and jump feet forward outside of hands. Press through heels to come to standing, then immediately reach arms overhead as you hop or jump up. Land softly and immediately place hands on the ground to begin the next rep. Repeat.