8/24/2019 The 8-Minute Workout | Men’s Health

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The 8-Minute Workout

Because sometimes you don’t even have 10 minutes

BY BJ GADDOUR, C.S.C.S. OCT 20, 2017

GETTY IMAGES 

Overview
▶
Exercises: 9
▶
Total Sets: 1
▶ Total Minutes: 08
▶
Best For: Fat Loss, Muscle
▶
Body Targets: Total body

Instructions
While most people can nd 30 to 60 minutes to train a couple times per week, there
will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10
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minutes is way better than nothing! In fact, a recent study showed that a 10-minute
workout had the same post-workout metabolic boost as a 30-minute workout,
though the 30-minute workout burned more total calories during the session due to
the higher exercise volume.

The key with a shorter workout is intensity. With such a low total exercise volume,
you really have to push yourself outside of your comfort zone and take little to no
rest between exercises in order to get a good workout.

How to Do It
Alternate between 50 seconds of hard work and 10 seconds or rest for each exercise
in the following bodyweight circuit.

Perform as many reps as you can with perfect form within each 50-second work
period. If you need to rest or pause at any point, please do so. Your goal is to
eventually be able to continuously work for the full 50 seconds without stopping.

1. Circuit x1

1. Shoulders-Elevated Hip Thrust

Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

2. Pushup
Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

3. Bodyweight Squat Jump

Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

4. Inverted Row
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Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

5. Hip Hinge
Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

6. Pike Pushup
Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

7. Stepup
Max Reps
For 25 Seconds
Directions: Left leg
Learn more

8. Stepup
Max Reps
For 25 Seconds
Rest 10 Seconds
Directions: Right leg
Learn more

9. Pullup
Max Reps
For 50 Seconds
Rest 10 Seconds
Learn more

WATCH NEXT
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