 "20
Minutes + 2 Exercises = Your Ass Kicked” (orginally published
at workingclassfitness.blogspot.com) If you want
a great workout in 20 minutes, have no equipment (but a little
bit of room), and don't mind huffing, puffing, sweating, and
overall kicking your own ass, here is a great workout for you.
Set a stopwatch (or just look at a clock - one with a sweeping
second hand would work best) and every minute, on the minute,
do a set. Alternate between Burpees and Jumps. Repeat for 10
rounds. 10 rounds = 20 minutes.
Each "even" minute (0,2,4,6,8,etc.) is a set of burpees.
Each "odd" minute (1,3,5,7,9,etc.) is a set of jumps.
At the end, you'll have done 10 sets of each.
The burpees are in "traditional" format - squat down,
thrust feet out, do a pushup*, thrust feet back under you, and
stand up (we won't use a jump with these burpees). Burpees are
done in sets of 10. When that gets easy, bump it up to 12, then
15. If you want to substitute Squat-Thrusts (same movement minus
the pushup), you can, but start with a minimum of 12 reps. Then
15, then 20.
(*To make the burpees harder, thrust the feet out and do the
lowering portion of the pushup in one motion, so that for a
second or so, your hand are supporting your entire bodyweight.)
For the jumps, just get an object that is roughly 18-24"
high, and jump over it facing forward. Turn around, and jump
back. Repeat until you've done 10 reps. Jumps can be done all
forward, forward and back, side to side, etc. - mix it up. Make
sure your object is something that can easily be knocked over,
you won't get hurt on, and that you won't damage should you
not make the jump or trip.
The first few rounds will seem easy. Don't let that fool you.
Somewhere around 6-7, you'll suddenly realize that you're working
a lot harder than you were in the beginning, and this is harder
than you thought it was gonna be. Did anybody get the number
of that truck? :-)
This is the exact workout I did today. I did Squat Thrusts
for 15, and Jumps (over a box roughly 20" high) for 12.
10 rounds later, I had done 150 Squat Thrusts, and 120 Jumps.
I was toast. I finished up with a slow 5 mins jog to cool down.
25 minutes and I was in and out.
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