Here's A Full-Body High-Intensity Workout When You're Short On Time
It’s common for you to sometimes miss doing your workouts due to a hectic schedule. You have school, your full-time job, or parenting responsibilities to take care of. On such days, you can follow a workout routine that's quick yet effective in burning fat. You also don’t have to worry about the equipment because these exercises won’t require any. That way, you can stay fit anytime and anywhere. Get the routine below.
Warmup:
Arm swings
This warmup gets blood pumping into your arms. It also loosens your shoulder joints.
Watch how it's done here.
Caterpillar walk
The caterpillar walk is a full-body warmup that’s often done by runners before a race. In a rushed workout setting, it significantly lowers your chances of having muscle cramps. To do it, start by standing and bend down to put your hands in front of your feet.
Without moving your feet, use your hands to walk forward as you bring your body down. Then do a reverse hand walk until you’re back at your standing position.
Squat walk
Squat walks increase the range of motion in your lower body by loosening up the joints in your knees, ankles, and hips.
Watch how it's done here.
Single leg glute bridge
All three of your glute muscles are targeted by the single-leg glute bridge. It’s the best warmup to prepare your body for jump squats.
Watch how it's done here.
Glute kickback
If squat walks warm your lower body up by loosening it, glute kickbacks strengthen it. This warm-up targets your hips, glutes, and hamstrings making you efficient in doing jump lunges.
Watch how it's done here.
AMRAP (As Many Reps As Possible)
Perform all of these exercises for 30 seconds each with a 15-second rest in between each workout:
Half burpee
Half-burpees are burpees minus the push-up, standing, and jumping. This workout targets your back, glute, and leg muscles. To do this exercise properly, maintain your normal breathing to avoid getting quickly exhausted and engage your core for maximum effect.
Commandos
The commando push-up or plank is a compound exercise that targets your chest, arms, shoulders, and core muscles. The correct way to do this workout is to inhale as you lower your body and exhale as you push yourself back up.
Ankle taps
Ankle taps are good for increasing your core strength and forming your obliques. The proper form for this workout is you should keep your entire foot planted on the floor and your core engaged as you do your taps.
Tricep dips
There are two ways on how to do a tricep dip. The first is using a chair or bench as your support. The second is using only the floor. This workout targets chest, back, and tricep muscles on your upper arms. If you decide to use a chair, make sure that it is well-gripped to the floor to avoid accidents.
Double-pulse jump squat
This workout is great for improving the strength and tone of the muscles of your legs, glutes, and thighs. Be sure to always follow the correct squatting position and maintain normal breathing to avoid falling off balance.
Mountain climbers
Mountain climbers are good upper-body and core-strengthening exercises that also improve your lower body’s flexibility.
Jump lunges
To do jump lunges right, keep your upper body straight or lean slightly forward. Don’t let your knee touch the floor as well. This exercise improves your stamina and the strength of thigh muscles for high jumps.
Cooldown:
Towel chest stretch
This cooldown stretch targets your pectoral muscles and eases them into resting mode. You can either use the towel you’ve wiped your sweat with or a resistance band.
Watch how it’s done here.
Deltoid stretch
You need to reduce the tension and blood flow from your shoulders before ending your workout session to prevent them from going stiff. The deltoid stretch is a good stretching exercise for it.
Watch how it’s done here.
Overhead tricep stretch
Another stretching exercise for your upper arms is the tricep stretch. Instead of reducing the stiffness from working out, the tricep stretch boosts blood circulation for good post-workout muscle recovery.
Watch how it’s done here.
Hamstring stretches
Lastly, never forget to stretch your lower body muscles. The hamstring stretch works both as a flexibility-improving and muscle fatigue-reducing exercise. It’s also a necessary cooldown workout to prevent painful lower body soreness for the next day.
Watch how it’s done here.
With a high-intensity and quick-to-finish workout routine, you’ll have no reason to skip fitness. Just be sure to always bring an extra pair of clothing and wear comfortable shoes especially if you’re going to do this exercise outside your home.
Need more fitness tips? Read more blog posts below!
- Anaerobic Exercise: What is it and How it Benefits Your Pro Cheer Fitness
- Strength Training: How to do it Right for Maximum Benefits
- Vitamin D for Athletic Performance: What You Should Know
- Top 8 Health and Fitness Resolutions for Dancers and Pro Cheerleaders
- Resistance Band Training: 5 Do's and Don'ts to Maximize Your Workouts
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