Time: 28 minutes
Welcome to your weekend workout, a quick and efficient routine designed to boost your fitness in just 28 minutes. Weekends often present a unique challenge when it comes to finding time for exercise, but investing a mere half-hour in this total-body workout can make a significant impact on your well-being.
Now, here’s the plan: Complete the initial exercise for 30 seconds, followed by a 30-second rest—this constitutes one set. Repeat this process for a total of 4 sets. After your final set, take a two-minute rest before progressing to the second exercise. Continue this sequence until you’ve completed all five exercises.
This particular routine is one of our preferred total-body workouts, adaptable to the time constraints of any busy weekend. It not only challenges your endurance but also hones your ability to maintain controlled breathing, especially during intense squats.
So, seize the opportunity this weekend to prioritise your health and try out this quick and effective workout. It’s the perfect way to kickstart your fitness journey or maintain your momentum, setting a positive tone for the days ahead. Let’s make the most of our weekends by investing a small amount of time in ourselves. Now, let’s get started!
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Frog Hop
Position your hands behind your head, slightly bend your knees, and execute a forward hop. Immediately follow with another hop once your feet make contact with the ground.
Split Jump
Start with a staggered stance, placing your feet 2 to 3 feet apart, with the right foot in front of the left. Lower your body into a lunge and then explosively jump, scissor-kicking your legs in the air and landing with your left leg forward. Repeat, alternating your lead leg.
Burpee
Begin with your feet slightly wider than shoulder-width apart. Lower your body into a squat until your palms touch the floor at shoulder width. Propel your legs backwards into a pushup position, execute a pushup, and swiftly reverse the movement with a jump as you stand up.
READ MORE: Feel the Burn in Just 4 Minutes With This Burpee Workout
Pushup
Assume the pushup position, maintaining a perfectly straight body. Bend your arms, lowering yourself until your chest touches the ground, and then push back up.
Hell Squat
Similar to regular body-weight squats, but with a twist—during the 30-second rest periods, hold the bottom position of the squat.
Stand with your feet slightly wider than shoulder-width apart. Push your hips back as if you’re about to sit in a chair, lower your body until your hips align with your knees, and then stand back up.
