9 Fast Workouts That Really Work

By Corina Froese,

  Fitness    0

9 Fast Workouts That Really Work

Last month (September, 2013) we hosted our first-annual FRESHEN UP! Fall Fitness Challenge. It was a blast, complete with sweat and great prizes! Each day of the challenge (9 workout days and 1 rest day), we challenged participants to target a different part of the body.

These workouts are fast and relatively simple but they WORK! They can be done from anywhere, with or without equipment, and each take about 15 minutes to complete. We also added some healthy lifestyle bonus tips at the end of each workout. These are just fitness or diet tips which will help get you to your goals a little faster.

Without any further adieu, here are the 9 fast workouts that really work!

Simple Exercises for the Whole Body

Stay Hydrated During Your Workouts1. START OFF SLOW

If you’re embarking on a new fitness plan after having not worked out for several months, we encourage you to start out slowly. I’d rather hear, “This is way too easy,” than, “I pulled my hamstring!” Having small wins at exercising encourages you to continue, whereas injuries prevent you from doing anything!

Today’s workout:

  1. Go for a brisk 10-minute walk.
  2. Jog for the last 5 minutes.
  3. Stretch  (use this stretch guide: http://bit.ly/16iOb8G)

BONUS: Experts say our bodies need half our body weight in ounces of water every day. Calculate what your body needs, and drink up! (For example, if you weigh 150lbs, drink 75 oz. ofwater throughout the day.)

Work the Lower Abs2. ABDOMINATION

Hellooooo, abs! Suck your belly button into your spine during each exercise for maximal benefits.

  1. Plank for 10 seconds
  2. 25 Bicycles (See http://bit.ly/1gB3LRP for demo)
  3. Plank for 10 seconds
  4. 20 Crunches
  5. Plank with LEFT leg lifted for 10 seconds
  6. Plank with RIGHT leg lifted for 10 seconds
  7. 20 Scissor Kicks
  8. 20 Leg Kick Downs
  9. 20 Straight Leg Pulse-Ups
  10. 20 Roll-Ups

BONUS: Here’s the deal with abs—they’re made in the kitchen! You can run and workout every day, but you really won’t get that awesome six pack unless you’re eating well. Today, try cutting out all processed foods and eat clean instead! (No refined sugars, white flour, potato chips, pop, instant/fast foods, etc.) Exercising builds your abs, but a proper diet is what will finally get them to show up to the party.

Scientific 7-Minute Workout - Side Plank3. SCIENTIFIC 7-MINUTE FULL BODY WORKOUT (video)

Ok, we’re upping the intensity a little more today. All you need is a wall and a chair (or bench) for today’s workout. Just do the warm-up jog and follow this video! http://bit.ly/1aUHgdq

Here’s the breakdown:

  1. Warm-up Jog for 8 mins
  2. Jumping Jacks for 30 seconds
  3. Wall Sit for 30 seconds
  4. Push-Ups for 30 seconds (knees down if you have to)
  5. Crunches for 30 seconds
  6. Step-Ups for 30 seconds (demo: http://bit.ly/16aJeVu)
  7. Squats for 30 seconds
  8. Tricep Dips for 30 seconds (demo: http://bit.ly/16gGPBB)
  9. Plank for 30 second
  10. High Knees in Place for 30 second
  11. Lunges for 30 seconds (demo: http://bit.ly/16gHlj7)
  12. Push-Up Rotations for 30 seconds (demo: http://bit.ly/19fwUzq)
  13. Side Plank (Right Side) for 30 second
  14. Side Plank (Left Side) for 30 seconds

BONUS: Eat a minimum of 4 servings of fresh veggies today! (Organic where possible.) Veggies are essential to weight loss, so throw some spinach in your morning shake, eat salads at lunch and dinner or snack on some fresh raw veggie goodness throughout the day.

Simple Butt Workout4. BOO-TAY

Never underestimate the power of a great butt! Remember to suck in your belly to keep your core engaged throughout each exercise. Even though you’re working your lower body, you can still invite your abs to do some of the work. Your toosh should be burning by the end of this one… Have fun!

  1. 20 Second Wall Sit – Left Leg Raised
  2. 20 Second Wall Sit – Right Leg Raised
  3. 24 Curtsy Lunges (alternate left and right)
  4. 20 Sumo Squats (legs are wide)
  5. 20 Hip Lifts (squeeze your butt at the top!)
  6. Donkey Kicks, 12 on each leg (demo: http://bit.ly/16aLWdo)

And… repeat!

BONUS: Skip the late night snacking! We exercise to establish muscle on the ol’ bod, but eating right prevents fat from calling your body “home.” Today’s bonus challenge is to quit eating at least 3 hours before bed. (If bedtime is 10p, your last bite should be at 7p.)

High Intensity Interval Training for Fat Blasting5. FAT BLASTING INTERVAL CARDIO

High Intensity Interval Training (or HIIT) is praised for its effectiveness, efficiency and versatility–you really can do a HIIT workout anywhere, anytime, even if you only have 15 minutes, and you’ll still get results.

  1. Walk for 3 minutes
  2. Jog for 1 minute
  3. Walk for 2 minutes
  4. Jog for 2 minutes
  5. Walk for 1 minute
  6. Jog for 3 minutes
  7. Walk for 30 seconds
  8. Jog for 5 minutes
  9. RUN your butt off, as fast as you can, for 30 seconds!
  10. Walk for 1 minute

Then do:

  • 10 Push-ups
  • 20 Sit-ups
  • Hold a plank on your elbows for 30 seconds.

(Stretch to prevent soreness!)

BONUS: What do quinoa, almonds, blueberries, avocado, grapefruit and black beans all have in common? Experts say each of these items promote healthy weight loss in their own unique way. Eat a serving of one of these tasty super foods today.

Fast and Simple Arm Workout6. ARRRRMS, MATEY!

Who doesn’t love the look of amazing lean and strong arms? When you do today’s workout, take short breaks if you need to, but allow yourself to feel that burn in your arms. That’s what LOVE feels like!!!

You won’t need weights for these exercises, but if you have some lying around – go for it! You’ll feel the burn without weights. If you don’t have weights, feel free to use soup cans or water bottles.

Warm Up:

  1. Arm circles for 30 seconds, palms facing up.
  2. Change directions for another 30 seconds.

Then Do:

  1. 20 Plank Rows (alternate arms)
  2. 5 Push-Ups (knees down if you need to)
  3. 24 Tricep Kickbacks (12 on each arm)
  4. 20 Shoulder Presses
  5. 10 Plank Rows
  6. 4 Push-Ups
  7. 12 Arm Raises
  8. 8 Plank Rows
  9. 3 Push-Ups
  10. 30 Second Plank

BONUS: Now that you’ve just destroyed your arms, we’re going to kick things into overdrive. Get into a plank, and lower your body down about 3 inches off the ground. Keep your elbows into your sides. (In yoga this is called Crocodile Pose.) Hold it for 15 seconds.

Quick Core Workout7. CORE STRENGTHENER

This one will work you to your core—your abs, your hips and your back, that is!

  1. Side Plank Dips – 15 on each side
  2. 20 Roll-Ups
  3. Side Plank Reach Throughs (15 on each side)
  4. *Opposite Arm/Leg Extensions – 18 on each side

And… repeat!


Follow along with this 9-minute yoga video! It’s short and simple, but if you’re sore, it’s much needed! http://www.youtube.com/watch?v=edNfbfelDHE

*A note on the Opposite Arm/Leg Extensions… The picture is a little unclear, but whichever arm you extend, extend the opposite leg. (For example: right arm goes out while left leg goes out behind you.)

BONUS: Today, we shed our vices. Some of us NEED diet Coke, junk food, cigarettes or coffee to make it through the day. Curb today’s cravings for your less-than-healthy vice by drinking more water and stocking up on fresh fruits and veggies instead.


 Grab a timer for today’s cardio workout (or just use your iPhone, or count out loud!) Cardio is essential for fat burning, so push yourself through each exercise and then bring your heart rate down during the REST.

“Burpee.” What a weird word. I challenge you to say “burpee” 10 times without laughing.) If you hate these, don’t worry. Nobody likes burpees. But they’re truly one of THE best full body exercises. If you need to see a burpee in all its glory, go here: http://bit.ly/15uLrua

  1. Jumping Jacks for 30 seconds
  2. Warm-up jog for 3 minutes
  3. Jog backwards for 1 minute
  4. ** REST for 45 Seconds **
  5. Quick feet in place for 1 minute
  6. 5 Burpees
  7. Squat hold 15 seconds (get low!!!)
  8. ** REST for 45 Seconds **
  9. Jumping Jacks for 30 seconds
  10. High knees in place for 30 seconds
  11. Finish strong!!! 10 Burpees

BONUS: Our busy lives sometimes prevent us from getting the sleep we need, but rest assured (pun intended) that sleep is necessary in the process of working out, building new muscle and recovering. Get a good, solid 7-8 hours of sleep tonight and report back tomorrow, fresh and well-slept!

15 Minute Booty Workout Routine 9. BOOTY WORK WITH DARBYFIT

Today is the last day of the challenge! To celebrate, we present some awesome, sweaty embarrassing pictures of us doing today’s final workout!

Our very own personal trainer, Darby Tropf, helped us create this incredible leg/booty workout. She’s known for her incredible full body workouts, target training and her booty boot camps. Prepared to be Darbified. To read more about these exercises, read her blog!

  1. 12 Alternating Lunge Kick-Backs
  2. 12 Plie Squats (just like Sumo Squats – legs are wide)
  3. 12 Tippy Toe Plie Squats
  4. Single Leg Toe Taps (12 on each leg)

And… repeat!

BONUS: Complete a full set of walking side-squats! In a side-step motion, do 20 side squats to the right, and then come back the other direction for another 20.

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