Slim down fast
Burn fat and build muscle with this equipment-free cardio-and-strength circuit from Ken Weichert, master fitness trainer for the U.S. Army and creator of an exclusive boot camp class for Crunch Fitness clubs nationwide. With short-but-intense cardio intervals, full-body strength moves, and an extra dose of ab work, you'll slim down your entire body and tighten your tummy. Do this 10-minute circuit three times in a row for the best 30-minute workout of your life.
Burn fat and build muscle with this equipment-free cardio-and-strength circuit from Ken Weichert, master fitness trainer for the U.S. Army and creator of an exclusive boot camp class for Crunch Fitness clubs nationwide. With short-but-intense cardio intervals, full-body strength moves, and an extra dose of ab work, you'll slim down your entire body and tighten your tummy. Do this 10-minute circuit three times in a row for the best 30-minute workout of your life.
1. Jump Rope Drill
Time: 1 minute and 30 seconds
Works: thighs, calves, shoulders, back—plus cardio
Stand with your legs slightly bent, your arms bent, and your hands out to your sides. Begin jumping, leaving only a few inches between your feet and the floor as you hop. At the same time, rotate your shoulders and arms as if you are jumping rope without the rope. Continue for 1 minute and 30 seconds, then move directly to Squats.
2. Squats
Time: 2 minutes
Works: butt, thighs
Stand with your feet hip-width apart and arms at your sides. Keeping your back straight, squat down by bending both your knees and dropping your hips as if you are sitting on a chair; keep your weight directly over your heels. Bend your legs to about 90 degrees, then slowly return to starting position. Repeat for 2 minutes; move directly to Lunges.
3. Lunges
Time: 1 minute
Works: butt, thighs, hips
Stand with your feet together and your hands on your hips. Step forward about 3 feet with your left foot, keeping your left knee slightly bent. Balancing on the ball of your right foot and with your shoulders lined up over your hips, bend both knees to lower your body until both your legs are at about 90-degree angles. Return to starting position. Repeat for 30 seconds with your left leg, then do 30 seconds with your right leg, then move directly to Vertical Leg Crunches.
Find an open space (like a court, field, or long driveway) and place two cones or markers 50 yards apart, then position three additional markers roughly equidistant between them. Standing at the first marker, sprint to the second marker and bend your knees to touch the ground there with your hand, then immediately sprint back to the first marker, touching the ground again. Repeat this pattern without stopping, running as quickly as possible to the third marker, then back to the beginning, and then the next farthest marker and so on, until you have run to the last marker and back.
Holding a kettlebell with both hands at arm's length in front of you, stand with your feet slightly more than hip-width apart and push your hips back, bending your knees slightly to bring the weight between your legs (A). Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight (B). Reverse the movement, bringing the kettlebell between your legs, and continue swinging back and forth for 10 total reps.
Standing with your feet slightly more than hip-width apart, hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor (A). Sit your hips back and bend your knees to lower your body until your thighs are parallel to the floor (B), your elbows brushing the insides of your knees. Pause, then press through your heels to return to standing. That's one rep. Do 10.
Stand with feet hip-width apart, knees slightly bent, and hold a pair of dumbbells at your sides (A). Keeping your chest up, push your hips back and bend your knees to lower your body toward the floor (B). Press through your heels to stand; bend your elbows to curl the weights toward your shoulders (C), then press them directly overhead until your arms are fully extended (D). Reverse the movement to return to start. That's one rep. Do 10.
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (A). Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage (B). Slowly lower the weight, then repeat with the other arm. That's one rep. Do 10.
4. Sprint Shuttle
Find an open space (like a court, field, or long driveway) and place two cones or markers 50 yards apart, then position three additional markers roughly equidistant between them. Standing at the first marker, sprint to the second marker and bend your knees to touch the ground there with your hand, then immediately sprint back to the first marker, touching the ground again. Repeat this pattern without stopping, running as quickly as possible to the third marker, then back to the beginning, and then the next farthest marker and so on, until you have run to the last marker and back.
5. Kettlebell Swing
Holding a kettlebell with both hands at arm's length in front of you, stand with your feet slightly more than hip-width apart and push your hips back, bending your knees slightly to bring the weight between your legs (A). Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight (B). Reverse the movement, bringing the kettlebell between your legs, and continue swinging back and forth for 10 total reps.
6. Kettlebell Goblet Squat
Standing with your feet slightly more than hip-width apart, hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor (A). Sit your hips back and bend your knees to lower your body until your thighs are parallel to the floor (B), your elbows brushing the insides of your knees. Pause, then press through your heels to return to standing. That's one rep. Do 10.
7. Dumbbell Deadlift To Curl And Press
Stand with feet hip-width apart, knees slightly bent, and hold a pair of dumbbells at your sides (A). Keeping your chest up, push your hips back and bend your knees to lower your body toward the floor (B). Press through your heels to stand; bend your elbows to curl the weights toward your shoulders (C), then press them directly overhead until your arms are fully extended (D). Reverse the movement to return to start. That's one rep. Do 10.
8. Renegade Row
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (A). Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage (B). Slowly lower the weight, then repeat with the other arm. That's one rep. Do 10.
