When I’m tired, my mind often goes through the thought process of deciding whether a strength workout or sleep is more important. Truly, either decision is the right one if you stand behind it. But when I’m tired and choose to work out anyway, I’ll generally regret the decision and I won’t enjoy the workout anyway. And I know we’ve all been there.
So, what’s the secret to get in the zone quickly and make your workout go by in the blink of an eye? Switch up your timing enough that you’ll never be bored. That’s my secret, at least. And it’s what this strength workout is all about. If you do this workout let us know with this quick survey.
Here’s your 30 minute strength workout:
You’ll need a set of dumbbells and a timer, but you won’t need them just yet.
Part 1: Grab your timer for these timed bodyweight sets
- First, do :45 of push-ups and count your number of completed reps.
- Rest for :15 rest
Repeat the :45 push-up challenge two more times, aiming to keep your rep count the same each round.
Squat jump challenge:
- Then, do :45 of squat jumps and count your number of completed reps.
- Rest for :15
Repeat the :45 squat jump challenge two more times, aiming to keep your rep count the same each round.
Part 2: Pick up your weights and set your timer for :50
For part two, you’ll do these five exercises four times total. For each of the following five moves you’ll work for 50 seconds and take 10 seconds to transition from one exercise to the next. There’s no break in between rounds, so you’ll go right from your fifth move (a plank variation) into your weighted jumping jack. You’re done with part two once you’ve finished each move four times total.
- Weighted jumping jack
- Kneeling curl and press (you’ll alternate sides each time through)
- Bent-over row
- One- leg deadlift (right side on sets 1 and 3, left side on sets 2 and 4)
- Plank variation
Part 3: Grab your timer for these timed bodyweight sets
- First, do :45 of v-ups and count your number of completed reps.
- Rest for :15 rest
Repeat the :45 v-up challenge two more times, aiming to keep your rep count the same each round.
Half burpee challenge:
- Then, do :45 of half burpees and count your number of completed reps.
- Rest for :15
Repeat the :45 half burpee challenge two more times, aiming to keep your rep count the same each round.
These are your moves, broken down:
Squat jumps: From an athletic stance, sit your hips back, tuck your pelvis and lower down as low as you can, keeping your knees behind toes and chest lifted. Exhale to jump into the air, extending your hip flexors. Land softly back into your squat.
Weighted jumping jack: Hold one weight at your chest. Exhale to jump your legs wide and raise the weight straight overhead. Hop back together and bring the weight back down, keeping a slight bend in your knees the whole time.
Kneeling curl and press: Come down to one knee, the right one under you and your left foot on the ground. If you’re on your right knee, you’ll curl and press with the right arm. Hold a dumbbell in your right hand, curl the weight up to your shoulder and press all the way overhead.
Bent-over row: From standing, hinge forward with weights in either hand, palms facing each other. Draw your shoulders back and down and exhale to pull the weights back and your elbows back. Inhale to return to neutral.
One-leg deadlift: Stand on one leg with that knee just slightly bent. Keep your upper body in one long line as you hinge forward from your hips, holding two dumbbells close to your leg as you lower down. Your back lifted leg can either be straight (more difficult) or bent. Exhale to press into your standing leg and stand back up, keeping your right leg hovering.
Half Burpees: From a plank position, lower all the way down to your belly and release your hands. Keep your core tight, press your hands back down into the ground and press back up to a plank. Hop your feet outside your hands, keeping your hands firmly on the ground. Hop back to your plank and lower back down.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)