In the time it takes you to fold your washing, you can get a Tough Mudder approved full-body workout in. Seeing as many of us are confined to our homes (for now), why not incorporate this 15-minute bodyweight routine, into your weekly regime to help keep you fit and ready to take on those obstacles.
After a quick warm-up, you’ll perform five exercises that use multiple muscles at once. The workout is based on time, not reps, which is a great strategy because it allows you to scale the difficulty to suit your fitness level.
You will want to use an interval timer for this workout. You can use one like this, or download one on your phone from the app store. This may seem like a small detail, but an interval timer lets you set your work and rest time for a certain number of rounds. That way, you won’t have to mess with your phone mid-workout to reset your timer, which can ruin your flow. Instead, you’ll just listen for the first beep to start working, and then the second beep to stop.
40 SECONDS ON, 20 SECONDS OFF
This 40-second-on, 20-second-off model is a great setup for any workout, not just the one provided below. Feel free to sub in your own exercises and play around with the time on and off, as well as the total rounds.
THE WARM-UP
Lunges (3 x 30 seconds)
Side-to-side lunges (3 x 30 seconds)
Jumping Jacks (3 x 30 seconds)
The Workout
Complete three rounds of each movement, resting only 20 seconds after each exercise.
Burpees
The classic all rounder – check out our guide on how to do the perfect burpee here.
Squats
Another one we’re all too familiar with, tips on how to perfect your form can be found below
T push-ups
Start with a push up then rotate to one side and stretch your opposite arm out towards the sky, alternate sides after each push up.
Froggers
From a plank position, jump your feet forwards to create a low squat. Hold and then jump back to the starting position.
High knees
Drive your knees as high as you can to feel the burn and the benefit.
There you have it, just fifteen minutes out of your day you can tick off the daily work out. If you want to try something different tomorrow then we have plenty to choose from in our Training Guides. Looking for something to work towards and keep you motivated? Why not book your ticket today, find all 2021 events here.
