The main thing I hear from everyone is that time is at a premium. We are constantly up against deadlines and our 24 hours seems to shrink daily. But remember, your health is your wealth. Take 20 minutes to get after this workout!
20-Minute Heart Rate Rollercoaster Workout
Format: 40 sec work / 20 sec active rest
Rounds: 2 circuits of 5 exercises each (5 min per circuit), 1-min break between circuits
Circuit 1 – Spike It Up
- Jump Squats – Explode up, land softly. If knees hurt, do regular squats fast.
- Push-Up to Shoulder Tap – Push-up, then tap opposite shoulder. Keeps upper body engaged and heart rate elevated.
- Mountain Climbers – Drive knees toward chest quickly, core tight.
- Jumping Lunges – Alternate legs, light jump. Low impact: reverse lunges fast.
- Burpees (or Half-Burpees) – Full burpee if possible; step back and stand up if modification needed.
Active Rest (20 sec): March in place or slow jumping jacks.
Circuit 2 – Mix High/Low
- High Knees – Drive knees up fast, pump arms.
- Plank to Alternating Arm Reach – Core tight, reach arm forward, slow and controlled to lower heart rate slightly.
- Skater Jumps – Side-to-side explosive lateral movement, land softly.
- Sit-Throughs (or Spiderman Plank) – Spinal rotation, core engagement, heart rate moderate.
- Sprint in Place / Fast Feet – Max effort to spike the heart rate one last time.
Active Rest (20 sec): March in place, focus on deep breathing.
Cool Down (2 min)
- Shoulder rolls, deep squats with hold, chest opener stretch.
- Focus on breathing and letting the heart rate gradually drop.
