This Go-Big-or-Go-Home Workout Will Make You Sweat Buckets (In a Good Way)
Prepare to kick your own butt—and like it.
PHOTOGRAPH BY BETH BISCHOFF
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These six total-body moves provide a serious challenge and mega calorie-burning power. Just remember: When it comes to a high-intensity workout, less is more. The goal here isn't to do these moves as long as possible but to push as hard as you can for a short (and sweet) amount of time.
Because this routine is pretty tough, aim to do it no more than twice a week.
The workout: For each move below, complete as many repetitions as possible for 30 seconds, and then rest 30 seconds before continuing on to the next move. After you've completed all six moves, immediately begin the second round. Do three to five sets, depending on your fitness level.
Check out the entire heart-pounding workout in the Pinterest-friendly graphic below, and head further down the page for a step-by-step breakdown of each move.
EXERCISE 1BARBELL FRONT SQUAT TO PUSH PRESS
Stand with your feet shoulder-distance apart, holding a 30- to 45-pound barbell in front of your thighs with an overhand grip. Your hands should be slightly wider than your shoulders. Rotate your elbows under, and pull the bar up to your collarbone until your upper arms are parallel with the floor (A). Bend your knees, and lower your hips down into a squat with your hips slightly lower than your knees (B). Press into your heels, and stand up. When you return to standing, press the bar over your head with your arms fully extended and your elbows slightly bent (C). Lower the bar back to the starting position and repeat. Do as many reps as possible in 30 seconds.
EXERCISE 2BARBELL STRAIGHT-LEG DEADLIFT TO ROW
Using a 30- to 45-pound barbell, stand with your feet and hands shoulder-width apart. Hold the bar in front of your thighs with an overhand grip (A). Keeping your core braced, push your hips back so that the bar lowers down your legs toward your knees. Once the bar passes your knees, lower your hips until the bar is in front of your shins (B). Pause here, bend your elbows, and pull the bar up to your rib cage by squeezing your upper back (C). Release the bar back down in front of your shins, and return to the starting position. Do as many reps as possible in 30 seconds.
EXERCISE 3BODY WEIGHT JUMP SQUAT
Stand with your feet hip-distance apart with your hands behind your head. Bend your knees, and lower your hips into a partial squat (A). Then jump up as high as you can (B). That's one rep. Upon landing, immediately lower down into a squat and repeat as many reps as possible in 30 seconds.
EXERCISE 4BARBELL PUSHUP AND ROLLOUT
Add five-pound weight plates to each side of a barbell, and secure them with clips. Kneel on the floor with your hands shoulder-width apart on the barbell in front of you (A). Lower down toward the bar into a pushup, keeping the bar in place (B). End with your chest two inches above the bar, and roll the bar forward with by straightening your arms until you feel the effort in your core (C). Don't arch your lower back. Keep you arms straight, and roll the bar back to the starting position. That's one rep. Do as many reps as possible in 30 seconds.
EXERCISE 5DOUBLE-LEG STRETCH
Lie on the floor with your knees pulled up to your chest. Tuck your chin, contract your abs, lift your shoulders and head upward, and place your hands on your lower shins (A). From here, extend your legs out to a 45-degree angle, and reach your arms above your head so they're in line with your ears. Your body should form a wide “V” shape (B). Bring your legs and arms back to the starting position. That's one rep. Do as many reps as possible in 30 seconds.
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EXERCISE 6RUNNER'S LUNGE TO KNEE SKIP
Begin in a runner's lunge with your left leg extended back, your right foot under your right shoulder, and your fingertips touching the floor on either side of your foot (A). Jump off of your right foot, lift upward, and drive your left knee high into the air (B). That's one rep. Upon landing, immediately return your left leg to the starting position and do as many reps as possible for 15 seconds. Switch sides, and do as many reps as possible for the remaining 15 seconds.
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