A lot of people say they want a hard workout but do not have a lot of time.  I feel this way on race mornings when I have a million things to do before intros but still want to get a quick work out in.  I went to a group exercise class once where we did a workout format that I have no been modifying depending on where I am (motor home or gym) and which body parts I feel like working out.  The format is 20 seconds on, 10 seconds off and repeats 10 times.  So for example you would do squats for 20 seconds, rest for 10 seconds and then repeat for 8 sets.  I like to do 4-8 exercises this way depending on the amount of time I have.  Below I have created a few routines for you guys to try dependent on your exercise level.  I have attached descriptions but also links for a visual if you need.  Enjoy your workout!

Remember, 20 seconds on, 10 seconds off, repeat for 8 sets


1) Knee Raises- place your hands at chest level so you have something to shoot for and lift one leg at a time trying to touch your knee to the palm of your hands

2) Bicep curls- start with your feet shoulder width apart with a slight bend in your knees. Palms face front as you curl your arms upwards.  Be sure to keep your elbows locked at your sides and do not use your back to swing.  Focus on the bicep contraction and do not do these at a speed demon pace.  It is all about proper form and control not how many reps you can get it

3) Squats- Stand with feet a little past hip width apart.  Go into the squat position as if you were sitting down into a chair.  Never let your knees go past your toes and keep your chest lifted head looking straightforward.  Only go down as far as you can while keeping proper form.

4) Alternating lunges- Begin with feet together take one step forward bending at both knees. Always make sure the knee does not go over the toe.  Step back so that both feet are together and

After you have mastered the beginner stage and feel like you need more of a challenge try this intermediate workout, which buds on some of the concepts of the beginner workout


1) High knees- lean back slightly with pelvis tilted as you jump while lifting one knee towards the palm of your hands

2) Forward lunge with a bicep curl

3) Squat with an overhead press

4) Bicycle crunches- Laying flat on your back with your hands behind your head twist so that your elbow goes towards your knee and then alternate.


1) Burpees- these are the worst form of torture.  They are kind of hard to explain so please see the attached link  http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519

2) Weighted squat jumps – place a light to medium weight in each hand.   Squat down and jump as high as you can.  Land softly and do not lock out your knees.  This should be a fluid motion.

3) Reverse lunge with a bicep curl

4) Plank twists- begin in the plank position on your hands.  Take you knee across your body as if you are aiming for your armpit.  Return to the starting position and repeat with the other leg

As always please check with your doctor before beginning any new exercise.  Always have water with you and stop if you feel dizzy or faint.  Enjoy!