Fast Exercise: 3 Quick Workouts

Fast exercise is good exercise – the less time you spend in the gym, the more time you have to get on with your day. We’ve compiled a list of three super-fast workouts: there’s one for the girls, one for the guys and one that’ll satisfy both sexes! (Keep in mind that this is just a general guide; we’d love to see girls taking on the battleropes and boys smashing out some jump rope).

For The Girls: Never Skip a Beat

A complete circuit that will have your body working in all the right ways! Aim to complete this quick workout a few times a week and you’ll feel your fitness and core strength improving in no time!

  • 100 skipping/jump rope
  • 90 jumping jacks
  • 80 skipping/jump rope
  • 70 crunches/situps
  • 60 skipping/jump rope
  • 50 squats
  • 40 skipping/jump rope
  • 30 leg lifts
  • 20 skipping/jump rope
  • 10 pushups
  • 1 minute plank to finish!

quick workout

For The Boys: Shrek Smash

If you’re not afraid of turning into a swamp donkey, give this fast workout a go. Complete 3 rounds at a minute per exercise (50 seconds ON + 10 seconds OFF).

  • Wallballs/Rugby Passes
  • TRX Pushup/Pullup
  • Battleropes – Singles, doubles, snakes & cyclones
  • Mountain Climbers/Fast knees to chest
  • Kettlebell swings
  • Deadball slams
  • Farmers Walks
  • Situps
  • Plank
  • Box jumps/Stepups

For Both: Don’t Drop the Dumbbell

These exercises are to be completed with dumbells of your choice: remember to challenge yourself! We recommend 6kg+ for girls and 12.5kg+ for boys. Complete 3 rounds with a maximum 1-2 minute rest in between each.

  • 10 Floor Chest Press
  • 10 Standing Shoulder Press
  • 10 Static Lunges
  • 10 Bentover Rows
  • 10 Bicep Curls

And that’s it – three workouts straight from our genius staff (we’re so glad that they were willing to share their secrets!) If you’re not confident in trying these workouts alone, or you want to attend a class with a friend, why not drop into one of your local clubs to organise some time with one of our friendly personal trainers?