This super simple yet super effective routine combines strength training and cardio for a one-stop-shop workout.
Here’s how to do it: Complete all six exercises in order for a timed 60 seconds each. That means you’ll be working hard for six minutes straight. (You can do it!)
After completing all the exercises in order, rest for 60 seconds. Repeat the circuit three more times for a full workout. Trust us, you will feel the burn.
Also Read: Simple HIIT Workouts For Cardio And Strength
1. Barbell Squats
Place your feet shoulder-width apart with your toes pointed straight. Hold the barbell shoulder-width apart and rest it just below the nape of your neck. Squeeze your core, keeping your back straight, and squat the weight down. Use your heels to power the weight back up to start position.
Note for beginners: Master your form and bodyweight before adding the barbell.
2. Jumping Squats
Start in squat position. Use your heels to explode up and jump into the air. Lower yourself back to squat position and repeat.
3. Dumbbell Chest Press
Use a flat bench for this exercise. Rested on your back and feet comfortably on the ground, hold the dumbbells straight up above the chest with thumbs touching. Perform this exercise like a reversed pushup: Separate your hands in the air so they’re shoulder width a part and slowly lower the dumbbells down next your chest. From there, use your strength and power the weights back up to start position.
4. Elbows To Hands
Begin in plank position off of your forearms. Using your right hand, place it on the mat and push your bodyweight up with your left hand to follow. Lower yourself back down to your forearms. Repeat with your left hand and continue to alternate.
5. Barbell Row
Hold the barbell with palms facing away (supinated grip). Stand tall and roll your shoulders back and squeeze your core. From here, slowly hinge at the hips until your palms are at about knee-level – still keep your back straight with a slight bend in your knees. Row the barbell up towards the belly button, pause, then lower the barbell back down to start position at your knees. Repeat this movement.
Jog on the spot or on a treadmill.