Follow this routine three times a week: Perform the prescribed number of reps for each exercise in order, moving from one to the next with little to no rest in between. As soon as you finish all the exercises, go back to the first and repeat. Complete as many rounds as you can in 15 minutes. Keep track of how many rounds you finish. Week after week, the number of rounds should increase. By week four you should see a big increase—proof that you're getting fitter!
Quick Tip: Keep breathing! Many people hold their breath while performing these intense circuits. Keep the air flowing in and out throughout the entire 15 minutes. It’s not easy, but it helps so much!
A Set a bench under a pull up bar. Step up on the bench and grasp the bar with an overhand grip, slightly wider than shoulder width. Lift your legs off of the bench and hang at arm’s length. Bend your knees, crossing your ankles behind you. You should return to this position—known as a dead hang—each time you lower your body back down.
B Pull your chest to the bar. Once your chest touches the bar, pause, then slowly lower your body back to a dead hang. That’s one rep. Do 5 reps.
Make it easier: Jump as high as you can off the floor (or a bench, depending on the bar height) and immediately start your pull up. Lower as slowly as possible, then release to return to the floor.
A Assume the standard pushup position.
B As you lower your body toward the floor, lift your right foot off the floor and bend your right knee, bringing it towards your right elbow. Bring your leg back then press back to start. That’s one rep. Repeat on your left side, then continue alternating for 10 reps.
Make it easier: Perform a regular pushup, then bring your knee toward your elbow at the top (rather than the bottom of the move). If that’s too difficult, drop the pushup and simply alternate bringing your knees toward your elbows.
A Stand with your feet shoulder-width apart and your arms at your sides.
B Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them.
C Kick your legs backward, so that you’re now in a pushup position. Quickly reverse the movement to return to start. That’s one rep. Do 15 reps.
A Drive your left knee and right arm into the air in front of you, hopping off the ground. As you lower back to start, immediately drive your right knee and left arm into the air in front of you. That’s one rep. Continue alternating, as if you’re running in place, for 30 total reps.