Finding time to work out between endless meetings and your growing pile of laundry feels impossible, but what if we told you that you could get a killer full body exercise in the time it takes to watch half an episode of your favorite show?
The workout that’s about to change your fitness game
This isn’t just another random exercise we found on Pinterest, it’s part of an expertly designed program from Women’s Health that alternates between strength and cardio to maximize your results. The best part? You don’t need a single piece of equipment just your body and determination.
Getting stronger isn’t about random workouts it’s about having a solid plan. Here’s how your week breaks down: three days of strength training, three days of heart pumping cardio and one day of active rest because your body deserves a break.
5 power moves that will sculpt your entire body
- The high plank isn’t just holding still for 30 seconds. This move engages your entire core strengthens your shoulders and even works those arms, think of it as a full body exercise disguised as a single position.
- The superman with legs down targets your back muscles in ways your regular workout probably doesn’t. By lifting your upper body while keeping your legs down you’re building crucial strength in your posterior chain.
- The bilateral glute bridge looks simple but don’t be fooled. This move is your secret weapon for building stronger glutes and a stable core. Plus it helps counter all that sitting we do during the day.
- The frog hop brings cardio and strength together in one explosive move. You’ll feel this one in your legs core and shoulders as you jump between plank and squat positions.
- The split squat might make your legs shake but that’s how you know it’s working. This move builds single leg strength which is crucial for everything from running to climbing stairs.
Why this workout actually works
Let’s talk science for a second, this workout hits every major muscle group in your body through compound movements. That means you’re not just working one muscle at a time you’re engaging multiple muscle groups simultaneously making your workout more efficient.
Form is everything in this workout, when you’re doing the high plank imagine creating a straight line from your head to your heels. During the bilateral glute bridge squeeze those glutes at the top like you’re trying to crack a walnut.
Those 30 second rest periods between sets aren’t just for checking your phone, they’re strategically timed to give your muscles just enough recovery without losing the intensity of the workout.
Making it work for your fitness level
Whether you’re just starting out or you’re a seasoned fitness enthusiast this workout can be modified to meet you where you are. Can’t hold a plank for 30 seconds? Start with 15. Finding the frog hops too intense? Step back instead of jumping.
On your cardio days you don’t need to go all out, choose activities that you actually enjoy whether that’s a brisk walk around your neighborhood a dance cardio session or a relaxed bike ride.
That seventh day isn’t just a free pass to binge watch TV. Active rest through activities like yoga or hiking helps your muscles recover while keeping you moving. Think of it as pressing the reset button for your body.
The motivation to keep going
Remember this exercise is just the beginning, as part of a 30 day challenge each session builds on the last helping you get stronger and more confident with every workout.
Your body is capable of amazing things and this exercise proves that you don’t need fancy equipment or hours at the gym to make progress. Just 20 minutes of focused effort can lead to real transformative results.
