Workout of the week: Full-body workout for time

ALL LEVELS / full-body workout for time / 10 minutes

Equipment: Dumbbells, gym mat & stopwatch

Autumn has settled. The yellow, orange, red and brown leaves start to cover the floor. It’s now getting colder, meaning two different things: you must get your coats out of the closet, but it’s also when you can relish those hot and delicious pumpkin spice lattes. Yet, shorter days are the main difference between summer and autumn.

For short and busy days, quick and intense workouts such as this full-body workout for time are a perfect fit. It has 4 exercises that you must finish within 10 minutes. They all have the same reps: in the first round, you’ll have 10 reps; then, in each round, you’ll deduct one repetition until you reach one, making it 10 rounds total. If you finish before the 10-minute time cap, you must stay the remaining time performing a plank.

Jumping squats
Push-up sit back
Leg tucks
Burpees over mat

No time to waste — let’s do this!

WORKOUT SETUP

4 exercises
10 rounds
Start with 10 reps, subtract 1 each round
Time cap: 10 minutes
Equipment: Dumbbells, gym mat & stopwatch

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative exercise

Push-up sit back = do a regular push-up instead of using the dumbbells
Lef tucks = use a water bottle instead of a dumbbell

WORKOUT EXERCISE LIST

10 rounds

1 – JUMPING SQUATS

1st round: 10 reps — subtract 1 rep every round

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat for reps or time.

2 – PUSH-UP SIT BACK

1st round: 10 reps — subtract 1 rep every round

Place your hands over two dumbbells on the floor, a bit wider than shoulder-width apart.
After grabbing the dumbbells and engaging your core, perform a push-up.
While getting up, push your arms and chest back, bending your knees.
Make sure you are in a position that looks like a child pose, without letting the knees touch the floor, downward dog position, and always holding your dumbbells.
Return to the start position and repeat.

3 – LEG TUCKS

1st round: 10 reps — subtract 1 rep every round

Place a dumbbell at the end of your mat.
Seated on an exercise mat, make a 45-degrees angle with your back using your elbows for support.
Raise them off the floor, stretching them as much as you can.
With your core engaged, move your legs over the dumbbell from one side to another.

4 – BURPEES OVER MAT

1st round: 10 reps — subtract 1 rep every round

Stand tall, parallel to the mat and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.
Drive the hips up rapidly and jump into a squat position.
Then, in a single movement, explosively jump over the mat while returning to the upright position.
Repeat.