It’s the beginning of Fall and your schedule is busier then hell. You’re working long hours, traveling lots, and juggling 10 million responsibilities at once. You have no time for a workout, right?
Got 20 minutes?
For those of you who workout with me in San Francisco you know, it doesn’t take a lot to see major muscle results. By learning how to work out smarter you can squeeze fitness into even the busiest fall schedule and stay on track with your health goals. This workout is inspired by my Body Precision group fitness classes at EQUINOX Pine Street. Its a series of functional, body weight exercises at an intense pace to help you build muscle and burn calories in under 20 minutes. This versatile workout requires no equipment and only a few feet of space, so your makeshift gym can be a hotel room, a park, or even the beach. The best time to prioritize your health and feeling your best is RIGHT NOW. The more whole and healthy you are the more FULLY you can enjoy your life this Fall. Below is my “Get Fit Fast” Fall Workout to help you make time for exercise and make it through the season feeling your best.
Caroline’s “Get Fit Fast” Fall Workout.
6 exercise moves:
Move #1: Jump Squat. Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height. Press through your heels to jump as high as you can off the ground, swinging your arms behind you That’s one rep. Land softly and immediately lower into your next squat.
Move #2: Crossfit Situp. Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor. Brace your core and sit up, reaching your fingers toward or past your toes. Slowly return to start.
Move #3: Burpee. Bend your knees to place your hands on the floor underneath your shoulders. Jump both feet behind you, bending your elbows to lower your body to the floor. Quickly reverse the motion, then jump straight up and clap your hands overhead.
Move #4: Triceps Dip. Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat. Bend your elbows and lower your hips until your upper arms are parallel to the floor. Push back to start.
Move #5: Lunge Hop. Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor. Jump as high as you can, switching your arm and leg positions in midair and landing in another lunge. Continue quickly alternating.
Move #6: Pushup. Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms.
Four Different Workout Routines:
Workout One: Count the Time. Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes. Exercise order: Squat hop, Situp, Burpee, Triceps Dip, Lunge Hop, Pushup.
Workout Two: Countdown. Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you’ve worked down to 10 reps of the last exercise. Exercise order: Situp, Squat hop, Pushup, Lunge Hop, Triceps Dip, Burpee.
Workout Three: Go For Rounds. Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time. Exercise Order: Burpee, Triceps Dip, Lunge Hop, Situp, Pushup, Squat Hop.
Workout Four: Work the Reps Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time. Exercise Order: Lunge hop, Pushup, Situp, Burpee, Squat Hop, Triceps Dip.
Looking for other quick, effective workouts to make your workout time count? Check out these posts:
- Caroline’s “Too Hot To Trot” Tabata Workout
- 15 minute Booty Camp Workout.
- Anywhere, Anytime, No Equipment Needed Workout Routine.
Whats one way you will make time for fitness this Fall? Leave your #1 on-the-go exercise tip as a comment below. Together we can inspire each other to be healthier.
Hope you enjoy the workout above and have a strong start to a fabulous fall season! See you soon… till next time, keep shining 🙂
Other Things to Check Out This Week:
- Caroline Jordan featured in the San Francisco Chronicle! Read the article, “Studio Cycling Instructor Keeps It Upbeat”.
- Sore NO more. My tips on keeping soreness away so that you can PLAY!
- The Forgotten Keys to Fat Loss. LOVE THIS. A must read!