This is a time of year when we all seem to run out of hours in the day to get everything done. Fitting exercise into the few hours of daylight available to us can be more hassle than it’s worth if we don’t have an upcoming race that requires us to lace up our shoes or hop on the trainer.
Since it’s the off-season, consider trying one of the exercises below to help you become a more resilient, injury-proof, and well-rounded athlete. They all take 15 minutes or less, but they’ll be an intense workout that will rev up your metabolism and keep you going longer than a typical aerobic session. Remember, these short workouts are all about intensity, so they require you to dig in and push yourself in a way that hours of base training don’t. Remember these tough sessions when you’re about to be overtaken at the finish line this season!
Workout one:
AMRAP (as many rounds as possible) in 15 minutes:
20 squats
20 crunches
20 push ups
20 jumping jacks
20 reverse lunges (10 on each leg)
20 inverted rows, rows, or pull-ups (if you have a barbell, TRX, resistance band, dumbbells, or kettlebell handy)
Workout two:
One per minute, every minute, for 10-15 minutes:
10 squats
7 push ups
5 crunches
training three:
Reverse Ladder for Time: 9/1 down to 1/9 squats with push-ups and push-ups.
9 squat thrusts, 1 pushup.
8 push squats, 2 push-ups.
7 push squats, 3 push-ups.
etc
For more advanced work, start on 1/14.