Life can get crazy real fast and for me that’s most days (hence, why I haven’t posted in awhile). But your workouts don’t have to tax your brain like the rest of your life does! Let me show you some ways to make your own workouts as hard core as you want but ridiculously simple to put together.

For the simple fact that we are keeping it simple 😉 I am going to pick 4 moves that I am sure you have heard of before and when put together they can torch fat and build muscle on just about every inch of your body!

push-up
pull-up
burpee
bicycle crunch

WORKOUT ONE is a set number of REPS and a set number of CYCLES:

You will do the following CYCLE 8 times (little to no rest) with 2 minutes of rest after each cycle:
20 push-ups
10 pull-ups
10 burpees
20 bicycle crunches each side

When you have completed all 8 rounds you are done!!!

WORKOUT TWO is a set number of REPS with as many CYCLES as you can complete in a set number of MINUTES:

You will do the following CYCLE as many times as you can (be sure to keep track) in 15 minutes (as little rest as possible):
20 push-ups
10 pull-ups
10 burpees
20 bicycle crunches each side

When your 15 minute timer goes off then you are done!!!

WORKOUT THREE is a set number of CYCLES on an interval timer. So this is basically a HIIT workout or Tabata depending on what times you choose. Let’s pick HIIT. So we will be closer to the 60-90 second time. Oh and I like to track EVERYTHING. So if you want to keep improving be sure to have pen and paper ready so you can scratch your numbers down during the rest time.

You will set an interval timer for 60 seconds of work time, 30 seconds of rest, 8 times through.
push-up
pull-up
burpee
bicycle crunches

This can get confusing. So let me break it down.

You will do as many push-ups as you can in 60 seconds. Rest for 30 seconds.
As many pull-ups as you can in 60 seconds. Rest for 30 seconds.
As many burpees as you can in 60 seconds. Rest for 30.
Bicycle crunches for 60. Rest for 30.
Repeat until you complete 8 rounds.

I use an app on my phone to track my time. There are tons of apps for this but I use the Interval Timer. You can even add in your warm up time and cool down.

So these workouts are totally killer and since they are only 15 minutes or less you can easily add them on to another workout you are doing. For example, if you are a runner, do your normal run and then to train your upper body just tack this on at the end of your run. Or make this a different day’s workout.

You can also take twice the exercises and break it into 2 groups. Maybe you want to do 4 moves with the first template I showed you, then take the other 4 moves and do the third template. The idea is to make it your own and keep things fresh. Your moves don’t have to be body weight moves either. Add weights! Be sure you are focused on form though. Don’t let the excitement of beating the timer or your previous number cause you poor form.

These templates are perfect for all those random workout moves you have pinned on Pinterest! If you haven’t pinned any you can use mine HERE!! Jot down 4-12 moves and make your own workout. Be sure you share with me what moves you like and what templates kick your butt the best!

Happy workout!