Want to work out, but you don't have much time or you're at a loss for what to do? Here's a satisfying workout that you can take to the gym that combines cardio and strength training. You'll work your entire body in a shorter amount of time!
Running Workout: 25 minutes
This cardio workout focuses on incorporating speed intervals, so it works well on a treadmill, but you could also adjust to make it work outside on the road, on a Spin bike, or you could even do this workout with a jump rope.
After completing a treadmill warmup, repeat the below running interval a total of 20 times, adjusting the speeds if necessary. End with a five-minute cool down before moving to the strength-training workout.
Time
Pace
30 seconds
Run moderately (4.5-6.0 mph)
30 seconds
Sprint (about 7-10 mph)
Strength Training Workout: 17 minutes
Repeat this five-minute workout twice for a total of 12 minutes, and finish with a five-minute stretch session. Descriptions of the moves are below.
Squat with overhead reach: 30 seconds
Push-up: 30 seconds
Forward backward lunge: alternate sides for 30 seconds
V-sits: 30 seconds
Superman: 30 seconds
Side elbow plank with leg lift: 30 seconds on each side
Sumo squat: 30 seconds
Triceps Dip: 30 seconds
Elbow plank with donkey kick: 30 seconds on each side
Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
Do as many reps as you can for 30 seconds.
1 / 10
Push-Up
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Start in plank position with your arms and legs straight, shoulders above your wrists.
Bend your elbows and lower your chest to touch the ground. Then straighten the arms, moving the body up as one unit. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
Do as many reps as you can for 15 seconds on this side, then do another 15 seconds on the other side.
3 / 10
V-Sits
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Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
This completes one rep. Do as many as you can for 30 seconds.
4 / 10
Superman
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Lie on your belly, engage your abs, and extend your arms straight out in front of you.
Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This completes one rep.
Do as many reps as you can for 30 seconds.
5 / 10
Side Elbow Plank With Leg Lift
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Start in a side elbow on the right side.
Without letting your pelvis drop, lift your left leg up so your foot is higher than your hip.
Lower the left leg down with control, and activate your right inner thigh to help keep you stable. This completes one rep.
Do as many reps as you can for 15 seconds on this side, then do another 15 seconds on the other side.
6 / 10
Sumo Squat
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Stand with legs wide and toes pointed outward slightly. Place your hands at your head with elbows wide to challenge your abs as you do this move.
Bend your knees until they are over your ankles. Your feet should be far enough apart that your thighs are parallel to the floor and your knees near 90 degrees. Push through your heels to straighten your legs.
This completes one rep.
Keep going for 30 seconds.
7 / 10
Triceps Dip
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With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
Keeping your pelvis high, inhale, and bend your elbows straight behind you.
Exhale and straighten your arms, working the triceps. This completes one rep.
Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift your left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor. Don't let your pelvis twist.
Lift your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring. Then lower the knee slightly to complete one rep.
Do as many kicks as you can for 15 seconds on this side, then do another 15 seconds on the other side.
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9 / 10
Bicycle Crunches
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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
Bring your knees in toward your chest, and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
