Go-To Exercises

30-minute HIIT workout: (5-minute warmup, 20 minutes of high-intensity intervals and a 5-minute cooldown)

5-minute warmup consisting of dynamic stretching and jump rope (or other cardio)

Air squats x20sec

10 seconds of rest

Pushups x20sec

10 seconds of rest

Alternating lunges x20sec

10 seconds of rest

Mountain climbers x20sec

10 seconds of rest

Jump squats x20sec

10 seconds of rest

Plank hip dips x20sec

10 seconds of rest

Alternating side lunges x20sec

10 seconds of rest

Supine heel taps x20sec

10 seconds of rest

Take 1 minute to recover, then repeat above 4x through

5-minute cooldown

30-minute compound full-body dumbbell workout:

5-minute warmup with dynamic stretching and jump rope (or substitute stationary bike or other cardio)

20-minute dumbbell circuit:

Squat to shoulder press (10 reps)

Step-up to bicep curl (10 reps)

Split squat to lateral shoulder raise (20 reps) – after 10 reps alternate which foot is in front

Walking lunge with twist (10 reps)

Walking pushups (10 reps)

Elbow plank to side plank (both sides) – 1 minute

Repeat circuit until you get to 20 minutes

5-minute cooldown