9-Minute Strength Workouts If You're in a Hurry

There will be instances when you won’t have enough time to complete a full workout session. It’s probably because you have other important things to do, you woke up late, or are giving one audition prep task more time on a given day.

However, I don’t suggest you skip a scheduled session. That’s why you should use this workout style so you can stay fit even with a hectic schedule.

Set #1: Bodyweight Squat, Push-Ups, and Mountain Climbers

Bodyweight squats strengthen and form your thighs, glutes, and legs. To do a bodyweight squat properly, use the power of your knees only as you squat down. Then, use the muscles in your thighs and hips to push yourself upward. You’ll notice you’re doing it wrong when your knees hurt. So slow down for a while until you feel you’re doing it right.

The push-ups are for strengthening and making the muscles lean in your upper limbs, shoulders, chest, and back. To do them the easy and proper way, keep your body straight and your feet close to each other. Make sure your palms are in line with your shoulders and always look up straight.

The mountain climber is for burning belly fat, strengthening your core, and flattening your belly. The right way to do it is to engage your core as you do the exercise. If you feel your wrists are in pain, you should elevate your upper body by putting your hands on an elevated platform like a step on a stair.

Set #2: Plank, Bodyweight Split Squat, and Single-Leg Hip Raise

Planking provides a full-body benefit. It helps build core, upper body, lower back, arm, and leg strength. It also tones your abs. To plank properly, you must use your forearms to support the weight of your whole body. It is important that you engage your core as well. You can let your knees touch the floor to plank easily.

The bodyweight split squat strengthens your lower body muscles to jump higher - a huge benefit for pro cheerleading. If you find it hard to maintain your balance as you do this exercise, you can perform the workout next to a wall and use the wall as your support by resting your hand on it.

Single-leg hip raises target your glutes and abdominal muscles. While doing this exercise, aim to always keep your foot planted on the floor while engaging your core and glutes.

Set #3: Burpee With Push-Up, Single-Leg Toe Touches, and Leg Raises

Burpee with push-ups is the king of all full-body workouts, they burn fat, strengthen all of your body’s muscles, and increase your stamina. In short, it’s a combination of cardio and strength training. To do this exercise properly, don’t do it too quickly. You must find your pace and breathing first before performing the exercise at a challenging speed.

Single-leg toe touch is a workout that tones your lower body and improves your balance - another great benefit for pro cheerleading. You can perform this workout near a wall and use it as support if you have balancing problems. As you get used to this workout, do it without the support of a wall.

Nothing strengthens your core and tones your abs better than leg raises. To do it right, engage your abdominal muscles. Then press your lower back into the floor so that your abs do most of the work while raising your legs.

Do all of the exercises from the three sets for 1 minute each. Don’t stop to take breaks in between the workouts but take a one-minute break in between the sets.

Use these exercises as well to keep your workout program interesting and challenging:

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