Two months into the new year is a tricky time for maintaining healthy habits and continuing to work towards your fitness and wellness goals. The novelty of New Year’s resolutions is starting to wear off, bleak weather is dragging on and you’re starting to grow stir-crazy. You know sunnier days are right around the corner, yet you can’t seem to bring your motivation to work out up to spring and summer levels quite yet. To the rescue: These super short, interval-style workouts, all under 10 minutes each, will quickly increase your heart rate to help boost metabolism and calorie burning throughout the day.[

In order to get the maximum perks out of each of these workouts, try to push yourself to go as fast and as hard as you can during the on segments, then you can breathe and rest during the off segments. It may look like a lot written down, but it’s only 4 minutes of work! Try one of these today.  

To Slim the Legs and Lift the Booty



Minute 1: Jog in place to warm up

Minute 2: 20 seconds on:Squat jumps – Lower into a squat, explode up off the ground, land back in a squat and repeat.

10 seconds off: Step side to side

20 seconds on: Jumping lunges – Start in a lunge, explode up off the ground and switch feet to land in the opposite lunge and repeat.

10 seconds off: Step side to side

Minute 3: 20 seconds on: Squat jumps

10 seconds off: Step side to side

20 seconds on:Jumping lunges

10 seconds off: Step side to side

Minute 4: 20 seconds on: Squat jumps

10 seconds off:Step side to side

20 seconds on:Jumping lunges

10 seconds off: Step side to side

Minute 5: Rest

Minute 6: 20 seconds on: Squat jumps

10 seconds off: Step side to side

20 seconds on:Jumping lunges

10 seconds off: Step side to side

Minute 7: 20 seconds on: Squat jumps

10 seconds off: Step side to side

20 seconds on:Jumping lunges

10 seconds off: Step side to side

Minute 8: 20 seconds on: Squat jumps

10 seconds off: Step side to side

20 seconds on:Jumping lunges

10 seconds off: Step side to side

Minute 9: Rest

To Tone the Arms and Sculpt the Core



Minute 1: Jog in place to warm up

Minute 2: 20 seconds on: Mountain climbers – Start in a straight arm plank and alternate bringing your knees into your chest as quickly as you can.

10 seconds off: Child’s pose

20 seconds on: Army crawls – Start in a straight arm plank, lower down onto your forearms then press back up onto your hands and repeat.

10 seconds off: Child’s pose

Minute 3: 20 seconds on: Mountain climbers

10 seconds off: Child’s pose

20 seconds on:Army crawls

10 seconds off: Child’s pose

Minute 4: 20 seconds on: Mountain climbers

10 seconds off:Child’s pose

20 seconds on:Army crawls

10 seconds off: Child’s pose

Minute 5: Rest

Minute 6: 20 seconds on: Mountain climbers

10 seconds off: Child’s pose

20 seconds on:Army crawls

10 seconds off: Child’s pose

Minute 7: 20 seconds on: Mountain climbers

10 seconds off: Child’s pose

20 seconds on:Army crawls

10 seconds off: Child’s pose

Minute 8: 20 seconds on: Mountain clumbers

10 seconds off: Child’s pose

20 seconds on:Army crawls

10 seconds off: Child’s pose

Minute 9: Rest

To Supercharge Heart Rate and Burn Calories



Minute 1: Jog in place to warm up

Minute 2: 20 seconds on: Jumping jacks – Keep your arms straight and go as fast as you can.

10 seconds off: Step side to side

20 seconds on: Burpees – Place your hands on the ground in front of you, jump or step your feet back into a plank, jump or step them back in and stand up. Repeat.

10 seconds off: Step side to side

Minute 3: 20 seconds on: Jumping jacks

10 seconds off: Step side to side

20 seconds on:Burpees

10 seconds off: Step side to side

Minute 4: 20 seconds on: Jumping jacks

10 seconds off:Step side to side

20 seconds on:Burpees

10 seconds off: Step side to side

Minute 5: Rest

Minute 6: 20 seconds on: Jumping jacks

10 seconds off: Step side to side

20 seconds on:Burpees

10 seconds off: Step side to side

Minute 7: 20 seconds on: Jumping jacks

10 seconds off: Step side to side

20 seconds on:Burpees

10 seconds off: Step side to side

Minute 8: 20 seconds on: Jumping jacks

10 seconds off: Step side to side

20 seconds on:Burpees

10 seconds off: Step side to side

Minute 9: Rest

Do you have any short, go-to workouts you do at home? Or have you tried one of these? Let us know! Follow us on Instagram @powerforlifefitness and leave a comment on our most recent post. 

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