Killer 11 Minute Workout

I hear all people say all the time that they just don’t have time to workout. Study after study shows that even a few short bursts of exercise per day can add up to big differences in your health. You can read more about that in these articles:

Exercising: Every Minute Counts


Can Exercise Help Beat The Cold Virus?


Staying Fit For Busy Moms


4 Fat-Burning Cardio Routines


While all of that is good information and easy ways to get a little more exercise in your day, the question becomes: What if I want a high intensity workout, in a short time? It’s not always easy to get a full workout in as little time as it takes to fit in a morning walk or a cup of coffee. But now you can! Here is a workout routine that you can do in 11 minutes and videos to show you how to do each exercise properly.


1. 1-arm dumbbell swings (alternate arms every 5 reps) – 3 minutes straight as many reps as possible. Then rest for 1 minute.


2. 1-arm dumbbell snatches (alt arms every 5 reps) – 3 minutes straight as many reps as possible. Then rest for 1 minute.


3. Dumbbell renegade rows (alt arms after each rep) – 10 reps each arm. Then rest for 30 seconds.


4. Floor mountain climbers - 30 seconds max reps. Then rest for 30 seconds.


5. Floor mountain jumpers – 30 seconds max reps.


A Few Tips:

  • Keep your limitations in mind during ANY workout, know when to stop and rest so you don’t injure yourself.
  • You don’t have to use heavy weights. It is better to start with smaller weights and get your form right before you move up. It is much easier to hurt yourself with heavy weights.
  • If you don’t have your own set of weights or access to a gym, you can substitute with things around your house. A gallon jug full of water, or a small stack of books with a tie around them for a handle will work very well for these exercises.
  • You can do more or less based on your current fitness level. Try to keep the rest periods short so that your body doesn’t cool off too much in between, but listen to your muscles.
  • Be sure you are well hydrated before you begin your workout.
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