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Trying to fit in a workout to our busy lifestyles can be difficult, but if you can spare less than 20mins, a workout like this is something you can do at home or while out of town in the comfort of indoors.

In our busy lives between work, travel, kids and the wet weather (you know it!), it can be hard to squeeze in the time to get to the gym or do a workout of any kind. As long as you do something to move each day, then it’s going to be of huge benefit to you and if you can do inside or at home, then that’s a bonus...and there’s no excuses!

Here is a simple AMRAP (as many reps as possible) that you can try with a 18min time limit. FInd a spot outside or clear out the coffee table to make some space and give this a try.

The aim is to keep moving and rest as little as you can. You want to keep the heart rate up. Shake the legs and arms out when you need to and catch your breath but limit yourself to rest periods of no more than 10secs (if you can)...but go at a pace and a level you feel is right for you.

12-11-10-9-8-7-6-5-4-3-2-1

Squats
Push Ups
Split Lunges (each leg)
Ground to air

Time to complete: 18mins

  • Do 12 of each exercise before moving to 11 of each, 10 of each etc.
  • Try and get as far along as you can to get to the end of round of 1.
  • If you finish it all in the 18mins, make a note of your time. If you don’t, then make a note of the rounds and reps you completed (e.g. if you were on round 7 and completed 7 squats, 7 push ups and 4 lunges...your score would be 7 + 18).
  • Keep track of your score and attempt it again in a month and see if you beat your last one!

Squats

Stand with feet slightly wider than hip-width apart, with toes turned slightly outward.
Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight. Keep your chest up and head facing forward at a spot about 10 steps in front of you. during the movement so your torso doesn’t round.
As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Focus on keeping your torso upright and core tight.
Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.
On the downward portion of the squat, aim to go below parallel.

 

Push Ups

Position yourself on your hands and your knees.
Walk your feet back until your legs are straight and you're balanced on your palms and your toes.
Check your body and hand position: Your body should make a straight line from head to heels, and your hands should be under the line of your shoulders, but slightly wider apart than your shoulders.
Lower your body by bending at the elbow until your chest hits the floor then push back up using your shoulders, arms, chest and core till you’re at the top position with your arms straight.
To make it a little easier, put your knees on the ground rather than being up on your feet.
To make it harder, try raising your feet on something so you’re top half is on a decline as your weight will shift to your upper body more.

 

Split Lunges

From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised.
Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
Complete all your reps on one leg, then switch to the other.
Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

 

Ground To Air

This exercise is really as simple as it sounds.
Starting in an upright standing position, feet shoulder width apart and arms at your side.
Bend at the hip moving your chest forward.
Bend at your knees slightly so you can touch the ground with your hands.
Once you touch the ground, stand back up and jump up with you arms being extended overhead.
That’s 1 rep. Repeat the movement as required.

 

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