ALL LEVELS / full-body workout for strength, power, speed / 14 mins
Equipment: exercise mat
This full-body workout may be performed using only an exercise mat, but it’s definitely not for a nap. Welcome to our workout of the month: no fuss. A high-intensity workout you can perform anywhere in just 14 minutes.
If you like high-intensity, then you’ll love this fast-paced workout. Perfect for when equipment is limited, you can perform it indoors or outdoors.
This full-body workout uses key movement patterns across all fitness skills, with a particular focus on power, strength and speed. Because of the fast pace, you will notice the immediate rise in your heart rate – perfect for that cardio fix. Being bodyweight-only means no equipment, hence no fuss.
For added variety, try reversing the order of the exercises, or even mixing them up randomly. In all cases, focus on proper movement technique, while moving as fast as possible.
The workout consists of 2 rounds of the following exercises:
(rest 20 seconds between each exercise – complete 2 rounds)
Most people will be able to perform the above exercises. However, the challenge will be how many reps can one complete in each set. This is where pace plays a vital role — you can go super-fast for 15 seconds then take a small rest before completing the rest of the 30 seconds, or you can go a little slow but aim to go unbroken for the whole 30 seconds. This workout will no doubt challenge your aerobic capacity, so rest hard between exercises.
To track your progress, make a note of the total number of reps at the end, and try to beat it next time.
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest
30 secs exercise, 20 secs rest