Reps for time puts a bigger demand on your body’s energy-burning system. Whole body movements like the ones in this workout get many muscles involved, and that means a higher caloric expenditure, too. 

In short — get ready to get sweaty!

Only “good form” reps count, so do ‘em right. When you need to catch your breath, let the timer keep running. Challenge yourself — can you increase your reps each set?

Lateral Step-Ups

Reps: 60 sec
Sets: 2
Intensity/Load: Bodyweight
Tempo: Moderate
Rest Interval: 30 sec

  • Stand next to a box or bench that is knee height, and stand with it on your right side. 
  • Put your right foot on the box and step up on to it.
  • At the top, raise your left knee in the air to balance on your right leg. 
  • Hold for 2 seconds, and slowly lower yourself back down to the start position.
  • Perform all reps on one side before switching.

High Plank to Forward Lunge with Cross-Body Reach

Reps: 60 sec
Sets: 2
Intensity/Load: Bodyweight
Tempo: Moderate
Rest Interval: 30 sec

  • Start in a high plank position with your hands shoulder-width apart.
  • Bring your right knee to your right elbow, put your right foot on the ground and stand up.
  • Step forward with your left leg, and lower into a lunge as you reach your right hand across your body to the left.
  • Return to the start position and alternate sides.

tri-set 1: One-Arm Cable Pull with Lunge to Balance

Reps: 30 sec each side
Sets: 2-3
Intensity/Load: Moderate
Tempo: Quick
Rest Interval: –

  • Set a cable pulley at head height, grab the handle with your right hand, and get into a lunge with your left foot forward.
  • Bring your right leg up to balance on your left foot, and pull your right hand to your chest.
  • Hold your balance on your left leg for 2-3 seconds before stepping back with your right leg and returning to the starting position. 
  • Complete reps for time on the right leg then switch to the left.

tri-set 1: Cable Chop with Lateral Lunge

Reps: 30 sec each side
Sets: 2-3
Intensity/Load: Moderate
Tempo: Quick
Rest Interval: –

  • Set a cable pulley at head height. Stand with your right side towards the pulley, your feet hip-width apart, and grab the handle with both hands (right on top of left).
  • Step to your left side, sink into a lunge, and bring the handle across your body and down to your left hip, using straight arms.
  • Slowly return to the start position.

tri-set 1: Lateral Hand-Crossover to Push-Up

Reps: 30 sec
Sets: 2-3
Intensity/Load: Bodyweight
Tempo: Quick
Rest Interval: 120 sec. After finishing tri-set; perform tri-set 2-3 times before next tri-set.

  • Start in a push-up position with your hands shoulder-width apart.
  • Walk your hands and feet sideways to the left, crossing your hands over each other as you move. 
  • Move 2 “steps” to the left, do a push-up, and then move 2 steps to the right and do another push-up.

tri-set 2: Pivot Lunge with Anterior Reach to Ground and Biceps Curl

Reps: 30 sec each side
Sets: 2-3
Intensity/Load: Moderate
Tempo: Quick
Rest Interval: –

  • Stand with your feet hip-width apart. Hold a dumbbell in each hand.
  • Step back with your right leg while hinging forward on your left hip and reaching for your left foot with both hands.
  • Stand up and move directly into a forward lunge, and curl the dumbbells.

tri-set 2: One-Arm Cable Row with Hip Rotation

Reps: 30 sec each side
Sets: 2-3
Intensity/Load: Moderate
Tempo: Quick
Rest Interval: –

  • Stand with your left side facing a cable column, with the pulley at about knee height. 
  • Reach across your body allowing your right foot to rotate to the left as you grab the handle with your right hand.
  • Push with your left leg and allow it to rotate to your right as you pull the cable to your chest.

tri-set 2: Squat to Inchworm Walkout to Push-Up

Reps: 30 sec
Sets: 2-3
Intensity/Load: Bodyweight
Tempo: Quick
Rest Interval: 120 sec. After finishing tri-set; perform tri-set 2-3 times

  • Stand with your feet hip-width apart.
  • Hinge at your hips and reach down for the ground with both hands.
  • Walk your hands out to a plank position, do a push up, and walk your hands back to your feet.
  • Return to standing, and reach overhead with both arms while pushing your hips forward.