You had the best plans. You had it all written out in a notebook – all the workouts you would get done this week. And then there was the night you had to stay late at work, that morning the train was delayed. So maybe you decided that next time you would stay an extra hour in the gym to make up for lost time.
Here’s some advice: Don’t. You can’t get that workout back and there’s no use in punishing your body for the day that life got in the way. But you can make the most out of your next training session. You can accomplish more in less time. Or you can have a routine on the ready for the daysthat you only have 30 minutes to spare, including the time it takes to spin around into your workout gear.
These two high-intensity workouts, curated by Daury Dross, an instructor at The Fhitting Room in New York, are built to pack lots of work into 15 minutes. Warning: There won’t be a lot of rest time in these workouts so buckle up. Whether you’re looking to build mass or blast through some cardio, you can tailor the weight to fit your goals.
“These workouts are built around compound movements that target multiple muscle groups at the same time, which builds lean muscle and delivers cardio simultaneously,” Dross said. “HIIT workouts are super-efficient, but you must push yourself to see results. On a scale of 1 to 10 for ease of breathing while working out, you should be at an 8 or 9.”
Complete each movement for 45 seconds and take 15 seconds to transition to the next movement. Repeat circuit for a total of 3 rounds.
Jackknives (45 seconds on each side)
Do each movement for 30 seconds and rest 10 seconds, repeat for 3x total before moving onto the next movement.
Sumo Deadlift High Pull
Push-up to Frogger
Alternating Reverse Lunges
Thsi article was originally published on: www.askmen.com