Each workout consists of three exercises.
Perform each exercise for 45 seconds, then rest for 15 seconds.
Choose a resistance level that allows you to complete the entire 45-second interval.
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Complete three to four rounds per workout, and aim to do two or more total workouts per week.
Workout #1: Lower-Body Focus
1.
Stand under the barbell, and place it on your upper back just below the shoulder blades.
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Unrack the barbell by straightening your legs and stepping backward.
Lower your body by bending at the knees and hips, pushing through the full foot.
Return to the starting position by pushing through your feet.
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Walking Lunges
To perform a walking lunge, stand upright with your feet hip-width apart.
Take a step forward with your right foot, and lower your body by bending your right knee.
Rotate your left foot inward slightly as you lower your left knee toward the floor.
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Push off with your right foot, and bring your left foot forward to the standing position.
Perform the lunge with your left foot stepping forward.
Place your arms at your sides, palms down.
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Lower your hips back to the starting position.
Hang onto the bar with your arms fully extended.
Pull yourself upward by retracting your shoulder blades and bending your elbows until your chin is over the bar.
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Then, use control to lower back to the starting position.
Pushups
To perform apushup, begin in a pushup plank position with your hands under your shoulders.
Engage your core and keep your spine in a braced neutral position.
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Lower toward the ground by bending at the elbows and shoulders.
Bend at your hips and knees, and lower your torso until it’s nearly parallel to the floor.
Lower the bar back to the starting position.
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Burpees
This next “full-body blast” workout to increase your gains kicks off with burpees.
To perform a burpee, stand with your feet shoulder-width apart.
Bend at the hips and knees to place your hands on the floor.
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Kick your feet back to a pushup position, and lower your chest to the floor.
Hinge at your hips, and grasp the kettlebell with both hands.
Let the kettlebell fall back down between your legs to repeat the swing.
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Mountain Climbers
To perform mountain climbers, start in a pushup position.
Keep your body in a straight line from your head to your feet.
Bicycle Crunches
To perform a bicycle crunch, lie flat on the floor.
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Jumping Jacks
This last workout to increase your gains and challenge your body starts off with jumping jacks.
To perform jumping jacks, stand straight with your feet together and your hands at your sides.
Jump, spreading your legs and swinging your arms over your head.
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Jump back to the starting position.
High Knees
To perform high knees, stand straight with your feet hip-width apart.
Squat Jumps
To perform squat jumps, stand with your feet shoulder-width apart.
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Lower your body into a squat, then explode upward, jumping up as high as possible.
Land softly, and immediately lower into the next squat.
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