Illustration: Nicholas Davison
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This nonstop burner, created by
Bree Branker, a certified personal trainer and the director of creative integration/master instructor at IMAXShift, offers up variety while maximizing every second.
Go directly from one move to the next for as many rounds as possible in 10 minutes, without taking breaks.
Squat
1. Stand with your feet hip-width apart, either arms by your sides or hands clasped in front of your chest.
2. Sit back in your heels, as if you're going to sit in a chair. Lower your body as far as you can, until your thighs are below parallel with the ground. (To build extra strength in your glutes and hamstrings, move slowly in the eccentric—or lowering—phase. This will also help you increase your depth and mobility safely.)
3. Pause for 1 second, then push through your heels to return to start for 1 rep. Do 10 reps total.
Push-Up
1. Start in a high plank position with shoulders directly over your wrists and heels over your toes.
2. Keeping your core tight and elbows as close to your sides as possible, lower your chest toward the floor. (If this feels too difficult, switch to plank on your knees.) Return to the starting position and do 10 reps total.
Hollow Rock
1. Lie down face-up with your arms extended overhead by the sides of your ears. Your legs should be pressed together and extended out straight at about a 45-degree angle from your hips.
2. Gently rock forward, lifting your head and shoulders off the floor to bring your body into a slight "C" curve while lowering your legs closer to (but not touching) the floor. Keep your core tight as you rock back toward your shoulders, keeping your head slightly off the floor. Do 10 reps total. (For an added challenge, cross your arms behind your head and keep the rocks small, with your legs going no higher than 45 degrees.)
Burpee
1. Stand with your feet slightly wider than hip-width apart.
2. Bend your knees, stick your butt back and come down into a squat position.
3. Bend forward from the hips and put your hands on the ground in front of your feet.
4. Jump your feet out behind you to get into a plank position. Keep your core tight the whole time. (Up the burn for this move by throwing in a single push-up here.)
5. Jump your feet back in toward your hands and return to the starting position. Do 10 reps.
