This quick little nifty workout is made up of 7 exercises and takes only 8 minutes to complete. Great to get your system revved up and your metabolism boosted. Sometimes on a busy day one short workout is all you need to get your fitness in. It’s the initial parts of the workout that are most effective and so even though this is a short workout, if you put a lot into it you can get a lot out of it!
On another note, if you want a longer workout double the number of rounds when you set your timer. Set it for 16 instead of 8 rounds and go through the sequence of exercises twice for a 16 minute workout!
Nifty Workout
Workout Breakdown
8 minutes of interval training. Set your timer for 8 rounds of 10 seconds rest and 50 seconds work and go through this sequence of exercises:
123 Push up
Box Jump Burpees
Side Step up Knee Up – left
Side Step Up Knee Up – right
Wall March
3 Point Ab Choppers
Lateral Side Lunges
One Leg Toe Touch
See it in Action
This was the first time ever doing Box Jump Burpees. I will be practising these more ..along with one leg burpees and pull ups. Oh, the list is getting longer!! I will master these! ..master them with me! ; )
Jump one leg up towards the same side hand, then simultaneously jump that leg back and your other leg up by other hand, jump a 3rd time bringing leg that is up back and back leg up and then do a push up with one leg bent and foot on ground near hand. This is one rep. Repeat jumping 3 times in a similar manner and this time ending with the opposite leg up towards hand and do a push up. Continue doing these push ups so that every push up is done with the opposite foot up higher on the ground.
Standing behind box by one to two feet, place hands on ground in front of you, jump legs back into plank position and do a push up, jump feet in and stand up and then jump forward onto box with both feet at the same time and then jump back down onto floor. This is one rep.
Standing beside box (or step, chair, stool or other raised object)put the foot of the leg closest to box up on it and lift yourself up using quad muscles and then lift up other leg bending knee and lifting it high so that your thigh is parallel to the ground. Then bring your outer leg with the raised knee back to ground and then bring inner leg that is still on box down to ground beside it. This is one rep, continue these movements until set reps are completed, or time is up. Then from standing on the other side of box (or turned around) do the same movements on the other leg.
Hold plank position with your feet up on a wall, feet can be elevated more, use arms and core to stabilize, then bring knee of one leg in towards chest and back to wall, then do the same with other leg and continue alternating legs.
Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. This is one rep. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points.
From standing position step right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. Now step in opposite direction and do a lunge with the other leg, and return. Alternate sides for each rep.
Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.
