Greetings squad! I’ve got another kick-ass workout that you can do at home, the gym, while traveling, at the park, on a hike, at the mall…you get the picture! All you need is YOU! A little motivation, a little time and you are good to go!

If you’re new to my site and my workouts you might not know how much I love interval training. Intervals are by far the fastest and most efficient way to shock your body and take your fitness to the next level. I do love all types of fitness training but I’m mostly excited about exercises that take little to no equipment, exercises that work more than one body part at a time, and exercises that you can throw into any part of your day to give yourself that extra metabolism boost. The workout I have for you today takes care of all of that business!

For the intervals today you can do an every minute on the minute format (EMOM). I’ll explain the exercises below. The idea is to complete all the prescribed exercises in less than a minute’s time and then recover for the remainder of the minute if you have some seconds left in that minute. Once that next minute starts you need to get right back at the first exercise and go through them all again trying to beat the minute. The repetitions are low so even though you’re going for speed in trying to accomplish all the reps before the minute is up, don’t forget about quality of movement. Give each exercise all you’ve got so you can get the most out of the workout. Here are the exercises my friends:

  • Long jumps: Five beautiful long jumps. Really push yourself here. No easy jumps, go further than you ever have. If you don’t have enough space for five complete long jumps do five beautiful squat jumps by squatting down low and then jumping up as high as you can.
  • Jump switch lunges: Ten reps total here. Every time you jump into a lunge that counts as one rep. Get as low as you can in each lunge, aiming that back knee for the floor and then explode up to switch to the other lunge. I was SO tired when I filmed these. Not my best jump switches after teaching bootcamp–but you get the idea.
  • Push-ups: Five perfect push-ups here. Keep your whole body solid and lower all the way down and up. If you need to lower to your knees to bring your body all the way to the floor please do so. Again, quality of movement.

That’s the workout! The ultimate goal for this workout would be to do this for 12 minutes. Of course if you don’t have 12 minutes do what you can. Maybe 8 minutes now and then if you have time later do another 5-8 minutes. The more you move the more calories for the day. Not only do you burn calories in that moment but your fire stays stoked for hours to come while your body tries to recover.

Good luck! Let me know how it goes and have a beautiful weekend!! xoxo Jenny