Ready to move? This short high intensity workout will leave you breathless but feeling awesome afterwards.

It involves 20 seconds of work, 10 seconds of rest, with 10 sets and 4 rounds. Don’t forget to work really hard. Give it 110% during those 20 seconds of work. This is where the magic happens and where you will find progress and see results. 

Remember, think and act how you want to feel. Don’t dwell on negative thoughts. When you think of anything negative, think of the opposite. Make it positive. And don’t forget to challenge yourself. What doesn’t challenge you won’t change you. And you are doing this workout to facilitate change. So, let’s get to it!

Watch the video below or follow along through the exercise described below.

ROUND 1

POP SQUATS

Begin standing tall. Jump your feet apart and squat down. Touch the ground with your right hand. Aim to keep your chest up and your core engaged here! Jump your feet back together and stand up tall. Jump your feet apart again, and touch your left hand down. Repeat for the full 20 seconds, then take a 10 seconds rest break.

JUMPING LUNGES

Start this exercise standing tall. Step one leg forward and bend your knees, coming into a lunge. Jump and switch sides. Jump again and switch sides. If you can’t jump, just simply step into a lunge, then back, and again step into a lunge on the opposite leg. Continue to do this for 20 seconds.

ROUND 2

PUSH UPS

Begin in a high plank. Bend your elbows and lower your body halfway to the ground, then push back up. Continue to do this for 20 seconds, followed by a 10 second break. If you can’t go from your toes, perform the push ups from your knees.

SUPERMANS

Begin lying face down on a mat or a comfortable surface. At the same time, lift your legs and arms and chest off the ground. Squeeze your glutes and gently squeeze your shoulder blades together. Lower, then squeeze back up. Continue to do this for the 20 second duration.

ROUND 3

BENT OVER ONE-ARM ROWS

Begin standing tall, and bend forward at the waist. Hold a kettlebell in one hand and bend your elbow, pulling your arm and the kettlebell up and back. Slowly lower and repeat. Do one set on your right set and the second set on your left side. This means you will have the first 20 seconds on your right side, a 10 second break, then the remaining 20 seconds on your left side. You will then continue this for 10 sets.

ROUND 4

MOUNTAIN CLIMBERS

Begin in a full plank. Drive one knee up toward your chest. As you send that leg back, drive your other knee up toward your chest. Continue to do this for 20 seconds. 

BURPEES

Jump down into a plank from standing. Then jump back up into standing. Continue to do this for 20 seconds.

You CAN Do This!

Your muscles should feel weak after this. And if they do? Mission accomplished. Minimize that soreness and fatigue by stretching it out and staying hydrated. Another piece of advice – don’t be hard on yourself. Be good for yourself. This means pushing yourself beyond your limits and powering through. This is when you will get amazing results! Great job, gang!