This workout will get your heart pumping while targeting your entire body — arms, legs, shoulders, core and everything in between. The objective is to complete the routine as quickly as possible while maintaining solid form. Expect a serious burn in the legs, with multiple rounds of air squats and walking lunges that will challenge your glutes and quads.
I completed this workout in 22:32. Give it a try and share your time in the comments!
Workout Details
Complete the following for time:
- 40 push-ups
- 40 air squats
- 40 walking lunges
- 40 sit-ups
- 40 air squats
- 40 walking lunges
- 40 kettlebell deadlift to high pull
- 40 air squats
- 40 walking lunges
- 40 kettlebell swings
- 40 air squats
- 40 walking lunges
Scaling Options
This workout is easy to scale for different fitness levels. Reduce the repetitions from 40 to 30, 20, or 10 — pick a number that you can finish but that still challenges you.
If full push-ups are too difficult, perform them from your knees. If knee push-ups remain challenging, do standing wall push-ups. If regular push-ups feel easy, elevate your feet on a bench or chair to perform decline push-ups for added difficulty.
There’s always a modification available, regardless of age, fitness level, or physical limitations. The most important thing is to keep moving.
More Workouts Like This
Enjoy this conditioning routine? Try these additional workouts for variety and progress:
30 Minute Aerobic Conditioning Workout // Strength and Conditioning EMOM Workout // HIIT Strength and Conditioning Workout // HIIT Strength and Conditioning Workout
