Are you short on time? Feeling like a humanoid slug? Not interested in harvesting precious brain cells to come up with a workout in a hurry? Ya. Me too. I’ve felt all those kinda ways.
Here’s a few of my handy dandy back-up workouts that get me through a tough spot when a quickie is in order. Do NOT be fooled by the “quickie” label. These workouts are short, yet certified ass-kickers. Would you like a swift kick to the bootay today?
QUICKIE #1: Strength & Cardio Circuit (complete 2-3 rounds)
- 45-seconds high knee jog (get those knees up!!)
- 10 push ups
- 8 split squats (left leg in front) + 8 low end split squat pulses
- 10 push-ups
- 8 split squats (right leg in front) + 8 low end split squat pulses
The split squats are gonna it ya. Muwaahahahahahaaa! That move really gets deep into the quad muscle to help deliver the awesome legs you wanna have. To increase the intensity of the split squats, hold one 10 or 15-lb weight at chest level. If the push-ups seem like too much to handle, check out the vid to learn how to get better and progress to the next level…
QUICKIE #2: 100 Mountain Climbers
Take as many breaks as you need to in your climb to 100 reps. “Left foot / right foot” counts as 2 reps. C’mon now. It won’t take long. If 100 reps would be bonkers right now, then shoot for 50 or 75 reps instead. Just be sure to work OUTSIDE of your comfort zone when deciding how many reps to accomplish. Once you’ve set your target reps, don’t back down. Finish them all. Climb until you’re down.
QUICKIE #3: Burpees Time Challenge
Set your timer for 5-10 minutes, or longer. Bust out as many burpees as you can before time is up. Take short rest breaks as needed (15-30 seconds long), then get right back to business. The video will help you decide which level of burpee is right for you:
BOOYAH!
QUICKIE #4: Morning Mash-up
The mash-up is a circuit of your favorite ball-busting moves. Pick 3 or 4 moves you love to hate, then throw them into a quick circuit of 2-3 rounds. But don’t make it complicated! Keep it straightforward and to the point to stick with the quickie theme.
Don’t forget to warm up and cool down properly! No skipping allowed. It’s just as important as the workout itself.
Work hard for what you want. Pursue it relentlessly. It will NOT be handed to you. Now get out there and make it yours! (Errr, unless you’re a creepy stalker. Please don’t pursue that shizz.)
Such a great post to share. I really appreciate your skills of creating a post. Your information will help the people who are looking for indoor exercises to lose weight, especially women.
I am going to try the split squats today! They are very similar lunges though do you know the difference?
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Twitter: YumYucky
says:
ya. super similar. Split squats give more of a burn, in my opinion. Enjoy those pulses on the low end! HA!
As always, you make more sense and are more relevant for functional fitness than most bloggers. Big love to you for keepin’ it real!
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Twitter: YumYucky
says:
Thank you, Roy!
“I keeps it real”. ((spoken in ghetto-fabulous voice))
U girl!! r sooo silly that is why I simply love u!! fer sure!!!!!!!! i mean u know like i really think u and those exercises are like ohhh u know ((spoken in 80′s valley girl, u know, voice:”)))
These would be a great morning wake up, even before the “real” workout, just to kick it up a notch. (Or, in my case, get me out of bed!)
Love these type of work-outs!!
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Burpees are serious business. I’ve never done them in a timed situation. I’m interested! 15 minutes seems redonkulous… so maybe I’ll start with 5
You go! The push up varieties were pretty impressive, as were the burpees. I’m trying to kick my routine up a notch and i think this will definitely help. Great post
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I like the mountain climber and time burpee challenge. Anything associated with the work burpee is a challenge!!!
Joi @ Rx Fitness Lady recently posted..How to Solve Your Insomnia Problems with OTC Sleep Aids
Great quickie workouts, I like #1 the best. I have to admit, I don’t like the high knee jog and I probably never will!!!
Twitter: truth2beingfit
says:
You rock the video & the moves!! Great posts Josie!!!
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15 minutes of burpees? Wow. I bow to you.
I like it tho – I a, in. I will start at 5 minutes, in the 2 mornings after my spin classes. If I don’t die, I’ll up the time every week. 5 minutes a day? I bet I can do that…I think…heh…*gulp*.
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you made those push ups looks real easy lol
Do I ever want to kick my own booty? Naaaaah!
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You are getting SOOOOO strong!
Twitter: dubagee
says:
I think you forgot to mention a 5th morning workout… THE QUICKIE…. No equipment necessary… Of course you can always use some! AHHHH HA HA HA HA AH!
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Woa…that is hard work but feels good afterwards!
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Hilarious site! Love the workout tips! Just what I need in the AM, I have no time before work and I need to sneak in a work-out when I can! Great blog!
Bodyweight exercises are the best to burn fat. I will definitely give QUICKIE #1: Strength & Cardio Circuit a try. That looks like it will it make my legs burn when I’m done. And you are so right about keeping is simple, just combine a couple of exercises and make that your workout.
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I would definitely give this workout tips a try. My weight has been on a plateau for quite sometime and no amount of dieting worked for me, until a friend recommended Liproxenol. It helped me break the plateau so I am now just trying to maintain my weight. I bet this exercise routine will help a lot.
I agree with Jess.I was searching for this kind of exercises and these are the best to burn fat on my lags and butt.That’s all I need.