Adapted from The Women's Health Fitness Fix
A forgiving and flexible fitness mentality—that is, doing any amount of exercise wherever and however possible—can be a productive and effective way to drop pounds. That’s why this book is packed with routines that give you plenty of options, based on your schedule, your mood, and what type of equipment you have (or don’t have).
But while freestyling your way through weekly workouts may offer variety, it can also make it harder to develop a consistent routine—especially for beginners. Without a set plan, a daily commitment to hit the gym can quickly slide. For many women, the problem is finding a program they can get into.
For this workout, start with the first exercise and complete as many reps as you can in 30 seconds, then rest for 30 seconds; continue to the next exercise and repeat this pattern until you’ve completed each move. That’s 1 set. If you’re a beginner (or it has been longer than 2 months since you’ve last exercised), repeat just one more time for a total of 2 sets. If you’re more experienced, repeat three more times for a total of 4 sets. (It should take you about 20 minutes.)
After your sets, you’ll have the option of doing a high-intensity, 4-minute “afterburn finisher.” Think of it like extra credit, and aim to complete this exercise after most workouts—even if you’re already tired. “It gives you a chance to stamp the exclamation point on a great workout—one more chance to throw an extra log on that metabolic furnace you’re trying to ignite,” says Robert dos Remedios, CSCS, strength and conditioning director at the College of the Canyons in Santa Clarita, California. It also helps you mentally push past your limits and test what your body is capable of achieving. They’re super simple to complete: Do as many as you can in 20 seconds, then rest for 10 seconds. That’s 1 set. Do 8 sets.
Let's get started!