Time is not on our side in the 21st century, and it's rare that the modern man has a chance to get in a satisfying, invigorating, and body-shaping workout in between his commitments to work, play, and love. So Caroline Jordan, San Francisco-based Wellcoaches health-and-wellness coach and certified personal trainer at Equinox, has devised this workout, which you can do in less time than it takes to shower and shave.
This is an outdoor-friendly, do-anywhere, high-intensity, total-body circuit that will boost your metabolism, blast fat, and sculpt muscle in minutes. You will go through a series of functional exercises at a fast pace, completing as many reps as possible in a short amount of time, and you will target every inch of your body—arms, abs, butt, back, hips, hamstrings, thighs, quads, and calves—along the way.
CIRCUIT ONE: Warm-Up
0-1:00: Jumping jacks1:00-2:00: High plank to low plank (Start in full plank position, with palms under shoulders, legs extended behind you, back flat, and then lower down to forearms. Continue moving up and down, keeping abs engaged throughout.) 2:00-3:00: Body-weight squat (Squat with arms by sides or overhead for added resistance.) 3:00-4:00: Mountain climbers (Start in plank position, bring right knee in toward chest, tap toes on floor, and extend leg back to start position. Switch legs. Repeat. Continue alternating sides.) 4:00-5:00: Squat jump (Start with feet shoulder-width apart, squat, and then hop (or step) legs together; squat. Continue hopping (or stepping) legs in/out with every squat.)
CIRCUIT TWO: Workout5:00-5:30: High knees (or march in place) 5:30-6:30: Triceps push-ups (Perform push-ups with arms close in by sides, elbows pointed behind you.) 6:30-7:00: High knees (or march in place) 7:00-8:00: Burpees (Start in plank position, with palms under shoulders, legs extended behind you, and jump feet in toward hands. Jump straight up, arms overhead, and then place hands on floor and jump legs back into plank. Perform a push-up. Repeat.) 8:00-8:30: Squat (or squat jump) 8:30-9:30: Left-side plank (Lift right leg toward ceiling for added resistance.) 9:30-10:00: Squat (or squat jump) 10:00-11:00: Right-side plank (Lift left leg toward ceiling for added resistance.) 11:00-11:30: Alternating reverse lunges 11:30-12:30: Burpees (or mountain climbers) 12:30-13:00: Alternating reverse lunges 13:00-14:00: Triceps push-ups 14:00-15:00: Jump lunges (or alternating reverse lunges)
CIRCUIT THREE: Core-Focused Cool-Down15:00-16:00: Tabletop triceps dips/butt lifts (Start in face-up tabletop position, with knees bent, hands and feet on floor. Bend elbows behind you as you lower butt toward floor; press hips and arms back up to start.) 16:00-17:00: V-sit (Sit on floor with knees bent, legs together, feet flat on floor. Extend arms overhead, lean back slightly, and then lift legs diagonally toward ceiling, so body forms a V; hold.) 17:00-18:00: Russian twist (Sit with knees bent, legs lifted off floor, elbows bent by sides. Lean back slightly and then rotate torso from side to side.) 18:00-19:00: Tabletop single-leg reach (Start in tabletop position, extend right leg toward ceiling, reaching left hand toward right foot; lower. Switch legs and repeat. Continue alternating sides.) 19:00-20:00: Downward-facing dog