ALL LEVELS / high-intensity workout for speed and endurance / 10 mins
Equipment: barbell, exercise mat
Are you looking for a high-intensity workout to perform in a short period? Let’s say, in 10 minutes? You’ve come to the right place. Say hello to Fast Track, a whole body and cardio endurance workout that is not only fast but also focused on speed. Pace yourself and test your capability now.
The routine consists of 2 movements – barbell push-press and burpees. You will alternate between each exercise (starting with the push-press) performing each for 40 secs with 20 secs rest – for a total of 10 minutes. You should perform each exercise 5 times.
HIGH-INTENSITY WORKOUT: FAST TRACK
SCALING
Beginners – use 5-10kg barbell; burpee with step. Meaning it will not force you to jump.
Advanced – use 10-20kg barbell; full burpee with a jump.
EXPERT TIPS
The focus of this high-intensity workout is speed (with quality movement). There will be higher reps, and this will challenge your heart and lungs – therefore pace yourself. If you’re using more weight on the barbell, try breaking the reps into smaller sets, e.g. 5 reps at a time. Overall, find a pace that will allow you to concentrate on speed without compromising technique. And use the 20 secs rest to recover as much as possible.
As your fitness improves, you will be able to push yourself further each time you perform the workout and add more load or perform more reps. Make a note of the total number of reps at the end and try to beat it next time. This way, you’ll keep track of your progress easily.
EXERCISES
1. BARBELL PUSH PRESS
40 sec exercise, 20 secs rest
- Keep core and glutes tight.
- Squeeze shoulder blades together as you press.
- Arms should be straight at the end of the push movement.
2. BURPEE
40 sec exercise, 20 secs rest
- Keep core tight.
- Push hands into the floor.
- Drive hips up.
Done with this high-intensity workout? Here are some more to try:
- 17-minute whole-body workout
- 12-minute strength and endurance workout
- 15-minute circuit training
- 15-minute strength and endurance circuit workout
- Strength and endurance workout
- Push pull squat workout
- 9 minute Tabata workout
- High-intensity strength and cardio workout
- High-intensity barbell workout
- Deadlift workout
- Metcon workout
- Cardio bodyweight circuit
- Core bag EMOM workout
- Bodyweight circuit
- Bodyweight and TRX workout
- Queenax workout
- Kinesis workout
- Summer bodyweight workout
- Glutes workout
- 16-minute tabata workout
- Bodyweight workout for couples
- 10-minute bodyweight workout
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- Leg workout
- Kettlebell core workout
- Barbell workout
- 10-minute high intensity workout
- Cardio workout
- Movement balance workout
- Core bag workout
- Kinesis core workout
- Jumping HIIT workout
