Even the most dedicated gym-goers have busy days. Despite careful planning, there are times at which sick children and flat tires derail our best laid plans. Sometimes we need a short, intense workout to make up for a missed day in the gym or just to take a break from the stress of unexpected hassles. Below are ten workouts which will fit into even the busiest schedule. Most can be completed almost anywhere and with little equipment.
Kettlebell swing EMOM
Equipment Needed: Kettlebell
Level: Intermediate
Demo: Kettlebell Swings
Instructions: Every minute for 10 minutes, perform 15 kettlebell swings. Rest until the next minute begins. If your bell is light, consider doing single-arm swings. If it’s heavy, reduce the number of swings to 10.
Bodyweight Blaster
Equipment Needed: None
Level: Beginner
Demo: Broad Jumps
X-Situps
Crawl
Instructions: Complete as many rounds as possible of 15 broad jumps, 10 X-situps, and a 20M crawl in 10 minutes.
Manmaker AMRAP
Equipment Needed: Pair of dumbbells
Level: Intermediate
Demo: Manmakers
Instructions: Complete as many Manmakers as possible in 10 minutes.
Push and Carry
Equipment Needed: Weighted sled and pair of kettlebells or dumbbells
Level: Beginner
Demo: Farmer’s Carry
Instructions: Alternate between 30M sled pushes and 30M farmer’s carries for 10 minutes.
Dumbbell Blaster
Equipment Needed: Pair of Dumbbells
Level: Intermediate
Demo: Dumbbell Floor Press
Dumbbell Front Squat
Renegade Row
Dumbbell Reverse Lunge
Instructions: Complete as many rounds as possible of 8 floor presses, 8 front squats, 8 renegade rows, and 8 reverse lunges.
Super Strength Session
Equipment Needed: Pull-up Bar and weight for pistols, if needed
Level: Advanced
Demo: Pullups
Pistol Squat
Instructions: Complete as many rounds as possible of one weighted or bodyweight pull-up and one weighted or bodyweight pistol per leg.
Thruster and Carry AMRAP
Equipment Needed: Dumbbells
Level: Beginner
Demo: Dumbbell Thrusters
Farmer’s Carry
Instructions: Complete as many rounds as possible of 25 dumbbell thrusters and a 30M farmer’s carry.
TGU EMOM
Equipment Needed: Kettlebell or Dumbbell
Level: Advanced
Demo: Turkish Getups
Instructions: Complete one Turkish get-up every minute for 10 minutes. Alternate left and right sides.
Bodyweight AMRAP
Equipment Needed: None
Level: Beginner
Demo: Mountain Climbers
Jumping Squats
Pushups
Instructions: In 10 minutes, complete as many rounds as possible of 20 mountain climbers, 15 jumping squats, 10 pushups, and a 50M sprint.
Bodyweight AMRAP 2
Equipment Needed: None
Level: Beginner
Demo: Reverse Lunge Steps
Situps
bench dip
Instructions: In 10 minutes, complete as many rounds as possible of 20 reverse lunge steps, 20 situps, and 20 bench dips