Rise and grind, ladies! This is a workout to get your heart racing and your muscles burning. Compound moves mixed with cardio that force you to keep your abs engaged offers you a great workout to blast calories and tone all over. Complete each move for 1 minute, doing as many reps as you can within that 1-minute period. Move straight to the next move with no rest. After the final exercise, rest for a minute and then repeat the whole sequence one more times for an effective 8-minute total body workout.
Cross Body Jacks: Begin with feet shoulder-width apart, and jack out and down into a squat position, swinging the right arm over across the body toward the left leg. Then pop up bringing the feet back to center. Repeat this motion by taking the left arm across the body to the right leg. Do this as many times as possible for 60 seconds.
Knee Strikes: Begin in a low lunge position, right leg in front and arms extended over your head. Keep the weight in the heel of your front foot to ensure proper positioning. Your front leg will stay put during the entire exercise. Pull your arms in towards your waist while you’re bringing your back knee forward towards your chest. You will continue to move your back leg and your arms forward and back at a very quick pace for 30 seconds. After 30 seconds, switch sides and repeat for 30 seconds.
Butterfly Chest with Shoulder Press: Stand with your legs shoulder-width apart and bring your dumbbells up above your forehead with palms facing each other. Your elbows should be level with your shoulders and bent at a 90-degree angle. Open your elbows up, bringing the weights to the your sides, palms facing forward. Keep your arms level with your shoulders holding that 90-degree angle. Press the weights upward so that your arms are fully extended; your palms should remain forward. Your hands should naturally meet in the middle above your head. Lower them back down until your elbows are at a 90-degree angle again. Bring the weights back into your chest, rotating your palms inward. You should be at the starting position again. This is one repetition. Do this as many times as you can in 60 seconds.
Spiderwoman Push Up: Get in push up position. Perform a standard push up, and while your chest is hovering over the floor, lift your left foot, bringing your left knee up to your elbow so your leg is at a 90-degree angle. Bring your left foot back to the floor and push up to start position. Continue alternating legs each rep.
When you don’t have time for your typical sweat sesh, this is a great go-to workout to work your full body and get some quick cardio in. Since you’re only working for 8 minutes, it’s important you give each rep your all so you can really maximize on your time and feel the burn!