• My EVO
    • FAQ
    • Careers
    • Contact Us
    Workout of the Month: Fast trackWorkout of the Month: Fast trackWorkout of the Month: Fast trackWorkout of the Month: Fast track
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • EVO Vienna Berggasse
      • EVO Fitness Mariahilfer Strasse
    • Blog Evo
    • Join now
    • Free Trial
    EN
    • DE
    ✕

    Workout of the Month: Fast track

    2nd March 2020
    Fast track: high-intensity workout | Hochintensives Workout

    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
    • High intensity tabata workout
    • 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
    EVO Fitness Instagram
    Share
    0

    Recent posts

    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Weiterlesen
    Outdoors exercises
    22nd June 2022

    6 Bodyweight Exercises for a Great Outdoors Workout


    Weiterlesen
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Weiterlesen

    Recent Posts

    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • 6 Bodyweight Exercises for a Great Outdoors Workout

      6 Bodyweight Exercises for a Great Outdoors Workout

      22nd June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: info@evofitness.at
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us