The 8-Minute Workout That Will Leave You Completely Exhausted

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When you’re pushing your muscles to their limit, eight minutes is PLENTY of time to log a quality training session. So if you’re short on time and need a quick routine, try this workout from Jill Penfold, certified personal trainer and creator of the LA Bride Body program. It’s designed to be a time-efficient routine that burns mega calories and builds strength. And since you’re going to be feeling like a sweaty superhero, you’ll also release any built-up stress. Just remember you’ll need to log longer workouts later in the week, it’s all about creating a balanced workout program.

The Workout:

Equipment needed: A set of medium-weight dumbbells

How to do it: Perform each exercise for the prescribed amount of reps. Do the circuit as many times as you can in eight minutes. Keep track of your score each session and try to do more the next time! Finish with a light cool-down and take breaks as needed!

Fast Feet — 50 reps

• Stand with feet shoulder-width apart.
• Come on to the balls of your feet with your knees slightly bent. Pick up your right foot and quickly put it back down and repeat on the opposite leg.

Reverse Lunge With Twist — 40 reps (20 on each side)

• Start standing with feet hip-width apart.
• Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.
• Return to standing, then repeat with the opposite leg.
• While this GIF shows the exercise using a dumbbell, you can ditch the weight, too!

Plank Jack — 30 reps

• Start in high plank. 
• Keeping your core engaged, jump your feet out and in (like jumping jacks).
• If your wrists bother you, try this move on your forearms, like this. 

Dumbbell Thruster — 20 reps

• Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
• Hinge your hips back and lower into a squat. Go as low as you can.
• Then push up to stand and press dumbbells overhead (as shown) in one movement.
• Return to squat and repeat.

Burpee With Push-Up — 10 reps

• Start standing with your feet hip-distance apart. Then bring your palms to the floor.
• Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
• Bend your elbows and do a push-up, returning to high plank. (Some variations of the burpee skip this step or do it slightly differently. Do what works best for you!)
• Now jump your feet to the outsides of your hands and explode up. Reach your arms overhead as you jump as high as you can.

Graphic by Jocelyn Runice

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

Related:

• 7 Honest Revelations From Someone Who Lost 100 Pounds, Gained It Back, Then Lost It Again
• 14 Motivational Fitness Quotes To Inspire You Every Time You Work Out
• 1 Reason Your Workout Is Preventing You From Losing Weight

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