Try These Two Timesaving Workouts To Shape Your Body And Keep Yourself Healthy And Fit

Replete with energy and ideas, we’ve created two timesaving workouts. Check out what we have in store for you this winter! The holidays are chaos for most people, and time is a valuable commodity. These two intense workouts use compound moves that will work your whole body and get the highest calorie burn in the shortest time.

If you want to lift a little heavier and maintain muscle, do three rounds of 15 reps for each move. If you want to get in more cardio, lighten up the weight a little and do two rounds of 22 reps per move. Do one workout for an intense 15-minute session, or do them in tandem for a fast and furious 30-minute body blast.

Do these moves in a giant high-intensity interval training set, resting no more than 15 to 20 seconds between moves and no more than a minute between rounds.

Workout 1:

Bulgarian Split Squat Jump:

The key is to stay tilted slightly forward from the hip. If you’re too upright, you’re arching your back and putting pressure on your spine.

How to:

Stand in front of a flat bench with one foot extended behind you, with the ball of your foot on the bench and your torso pitched slightly forward.
Bend your front knee, then explode upward, lifting your front foot off the ground and tapping the knee in the air with your opposite hand while keeping your other foot pressed firmly into the bench.
Land softly and repeat right away.
Do all reps on one side before switching.

Bridge One-Arm Press:

Squeeze the glutes of the grounded leg while your other leg is in the air to keep your hips square and lifted.

How to:

Position your head and shoulders on a bench so they are fully supported, and lift your hips in a bridge with your feet hip-width apart.
Hold a dumbbell in one hand at your shoulder, elbow bent.
Extend your arm and press the weight straight up as you lift your opposite leg, knee bent, up over your hip.
Lower your leg and arm and repeat, completing all reps on one side before switching.

Clock Push-Up:

Squeeze the glutes of the grounded leg while your other leg is in the air to keep your hips square and lifted.

How to:

Get into a push-up position with your hands outside your shoulders and your head, hips and heels in line.
Extend your arm and press the weight straight up as you lift your opposite leg, knee bent, up over your hip.
Lower your leg and arm and repeat, completing all reps on one side before switching.

Workout 2:

Step-Up Crossover:

Take it slow. This is not about speed. You don’t want to get your trail foot caught as you lift it up and over.

How to:

Hold a dumbbell at your chest with both hands and stand to the side of a flat bench.
Place your right foot squarely on top of the bench.
Extend your right leg and stand up onto the bench, bringing your left foot up over the top and across to the other side (right foot still on top).
Touch down briefly, then extend your right leg once more, bringing your left foot back over and across to the original side to complete one rep.
Do all reps on one leg before switching.

Renegade Bench Row And Leg Lift:

The biggest cheat I see here is putting your heel down to stabilize you. To challenge your balance and engage your core, keep your heel lifted off the ground at all times.

How to:

Get into plank with one hand on a bench and the other holding a dumbbell.
Keeping your head, shoulders and hips in line, row the dumbbell up and back while simultaneously lifting your opposite leg into the air.
Lower slowly, then repeat.
Do all reps on one side, then switch.

Dumbbell Overhead Pull:

Be careful with your range of motion and only lower the weights back as far as you can while staying in control.

How to:

Lie faceup on the floor with your knees bent and hold a set of dumbbells straight up over your shoulders, palms inward.
Bridge your hips and lift one leg straight up into the air.Hold in bridge as you lower your arms back behind your head until they are hovering above the floor.
Raise them back to the start, completing all reps while holding bridge.