We all know that running is great for strengthening your lower body, abs, and cardio, but if you get injured or can’t run anymore, what can you do instead? Find a workout to get your heart rate up. So get ready to carve out 25 minutes of your day and sweat it out.
Workouts created by personal trainers and home training experts Matty Fox, which can be run from almost anywhere. It will get your heart rate up and the five exercises included are compound exercises, meaning you’ll be working multiple muscle groups at the same time. This workout can be done with just your own body weight, so keep your best kettlebells and adjustable dumbbells aside.
If you are new to exercise, or returning to exercise after an injury or pregnancy, be aware that this may not be the right workout for you and your body. Always consult a personal trainer or health care professional before adding any new exercises to your routine. When trying a new exercise for the first time, it’s a good idea to have your form checked by a personal trainer to make sure you’re not putting yourself at risk of injury.
What is training?
Ready to get started? This workout consists of 5 different exercises and follows the AMRAP format, completing as many rounds as possible in the allotted time. Fox recommends setting your timer for 25 minutes, but you can make the workout as long or short as you like.
The relevant exercises are:
Maximum wall sit hold (up to 2 minutes)
To perform a wall sit, stand against a wall and slide your back into the wall until your thighs are parallel to the ground. Step your legs out in front of you, knees at right angles, calves perpendicular to your thighs, and press your back firmly against the wall. Hold this position for as long as possible and stop after 2 minutes.
Read what happened when this fitness writer went 5 minutes of wall sitting every day for a week here.
High knee 30 (both sides)
For this exercise, stand with your feet slightly wider than hip-width apart. Raise one knee toward your torso, then the other, keeping your knee high and your pace steady, as if you were jogging in place. If this is too difficult to start, remove the jogging element and lift one knee at a time to complete a static high knee.
20 frog squats
For a frog squat, stand with your feet slightly wider than hip-width apart and your toes pointing slightly outward. Squat down as if you were doing a goblet squat. Place your elbows on your knees, bring your hands together and lean forward, pushing your hips into the air. Be careful not to completely lock your knees in this movement. Lower your hips back into a squat and press through the balls of your feet to return to the starting position.
15 jump squats
To perform a jump squat, start with your feet slightly wider than hip-width apart. Squat down and work your quads, glutes, and hamstrings to explode up from your squat. With your legs fully extended, your feet should be several inches off the ground. Land on both feet and immediately squat down for the next rep.
single leg hip thrust
To perform a single-leg hip thrust or glute bridge, start by lying on your back with your knees bent, your feet flat on the floor, and your arms at your sides. Lift one leg off the floor and extend your leg so that it is at a 45-degree angle from the floor. You can also bend your knees if you feel comfortable. Squeeze your core to draw your belly button into your spine, and while keeping it on the floor, tuck your feet into your body and lift your butt off the floor.
Use the chain behind you to push your hips into the air. Think about creating a straight line so that your shoulders, hips, and knees are in line. Keeping one leg raised, slowly and controlled lower your hips to the starting position. Repeat all reps on the same leg before switching sides.
What are the benefits?
One of the main benefits of this workout is that no additional equipment is required. Good to add to your routine if you’re traveling or want to suspend your gym membership for the holidays.
This workout not only targets your lower body muscles but also benefits your cardiovascular health as it gets your heart rate up and keeps it going. Adding cardio to your routine has many benefits, especially when it also includes a strength-building component like this workout does. Research shows that regular aerobic exercise improves heart health by lowering cholesterol, lowering blood pressure, and strengthening your immune system.
Doing aerobic exercise like this also improves your mental health. Because, like most exercise, it releases happy endorphins. Try to remember this when you do 15 squat jumps.
