Not in the mood to hit the gym? No problem! You can complete this workout right from the comfort of your own home.
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It’s the second Friday of January, AKA ‘Quitters Day,’ when most of us abandon our New Year’s resolutions. For many, that means bye-bye fitness goals. We get it—finding time for training in a busy world can be tough, but this 20-minute workout is your solution. Designed to build strength and muscle from head to toe, it targets your arms, back, chest, legs, glutes, and core. Do it at the gym with a kettlebell or dumbbell, or at home with a few household items.
At the heart of this workout are supersets, where you perform two exercises back to back with little to no rest time between them. They can help cut back on time spent training, while still allowing you to fit in a well-rounded workout. Plus, new research shows supersets can still build muscle just as well as regular training sets. Just make sure you have enough recovery time afterwards and consume enough protein.
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This Mirafit workout consists of three supersets that combine both weighted and bodyweight exercises. If you're exercising at home, you can fill a backpack with some books, pick up two heavy water bottles, or use any items available to create resistance for your workout. You'll perform three rounds of each superset. Take a 30-90 second break between rounds, and rest for two minutes after completing all three rounds before starting the next superset. Here’s the workout plan:
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- Goblet squat – 12 reps
- Push-ups – 10 reps (can be done kneeling or against a wall)
Superset 2.0
- Dumbbell bent-over rows – 12 reps
- High plank hold – 30-seconds
Superset 3.0
- Lateral raise – 12 reps
- Glute bridge – 15 reps (weighted or bodyweight)
We’ve got plenty of other quick, effective workouts to keep you motivated throughout the month. If you need another speedy, full-body workout, then try this two-move workout from Hugh Jackman’s trainer. Although, don’t be fooled by the ‘two moves’ piece, it’s still hard! Alternatively, if you don’t have access to any weights, here’s a bodyweight circuit that will actually make you stronger.
