4 QUICK HIGH INTENSITY WORKOUTS

Short on time, or short on equipment, try out these quick High Intensity Workouts. These workouts should take under 20 minutes to complete, and you'll definitely work up a sweat.




Workout #1: Sprints

Warmup- 5 Minutes Light Jog. Pick up speed as you move more. Aim for about 70% of your sprint max. Stretch your Hamstrings, Quads, Calves, IT Band, Hips before starting the main workout. 

20 Rounds (10 Minutes)
20s Sprint (All Out)
10s Walking Rest

*Notes*
If you're doing this on a treadmill, stick to plan. If you're doing it outdoors or on a track, you can also Sprint 20s, then walk/jog back to where you started. 


Workout #2: Every Minute On The Minute

Warmup: Lightly, and slowly, do each of the movements for a couple reps each. Stretch: Full Body

Minute 1: 50x Single Jumprope (or 30 Jumping Jacks)
Minute 2: 15x Hand Release Pushups
Minute 3: 12x Burpees
Minute 4: 60s WallSit
Minute 5: Rest

Complete 3 Full Rounds (15 Minutes Total)

*Notes*
EMOM is doing the programmed reps in the minute, and resting the rest of that minute. Example: You do 50 Jumprope in 40s, you get 20s to rest and set up for the next move.


Workout #3: 10-1 Reps

Warmup: Lightly, and slowly, do each of the movements for a couple reps each. Stretch: Full Body

Complete Each Movement For 10 Reps, Then 9 Reps, 8, 7, etc. Down to 1 Rep Each. Complete As Fast As Possible. Mark Time, And Try To Beat The Time.

Movements:
Squats
Pullups (Can Do Dumbbell Bent Row If No Pullup Bar Is Available)
Reverse Lunges (Each Leg)
Situps
Mountain Climbers

*Notes* 
Make Sure To Keep Time, & Aim To Beat That Time


Workout: 4- Core AMRAP (As many rounds/reps as possible)

Warmup: Jumprope 3-5 Minutes or 75 Jumping Jacks. Stretch: Full Body

Timer set for 10 Minutes.
Complete As Many Rounds As Possible Of The Following:

10x High to Low Planks
10x Mountain Climbers
10x In/Outs
10x Knees Up Crunches
10x Lower Ab Situps (Situp w/ Legs Extended Out)


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