Your No-Excuses 8-Minute Workout That Delivers

8-minute workoutObviously the theme this week is eight. Eight years … eight lessons … and today … an 8-minute workout that’ll kick your ass as much or as little as you want it to. It’s full-body and requires no equipment besides a watch or a timer, a place for you to get sweaty and a good attitude. But you already have the good attitude down, right? Now let’s do this!

8-Minute Workout

This 8-minute workout is broken down into 16 different 30-second intervals — including moves to warm you up and cool you down some. For each interval, you can take it as hard or as easy as you want. If you want to make it a true HIIT session, then really push yourself to do as many reps as you can of each move per interval. If you’re wanting to take it easier (say, you’re doing this over your lunch break and don’t have access to a shower), then take your intensity down a notch. It’s up to you! No matter how fast you do it, you’ll be working your entire body — and getting strength and cardio work in at the same time. Plus, we think it’s totally fun. And, only 8 minutes, so totally doable!

1: March in place. Think about what you want to get out of this workout today.

2. Jog in place. Think about why you’re doing this workout today.

3. Jumping jacks. Be sure to reach all the way up and touch your hands overhead.

4. Squats. If you need a refresher on proper squat form, read this. And if squats are too easy, try jump squats.

5. Mountain climbers. Really try to get your feet up and near your hands.

6. Plank on your hands. Oh, the fun is just getting started in plank.

7. Side plank to the right. If you need to drop down to a knee, that’s totally cool.

8. Side plank to the left. Again, feel free to modify down to that knee.

9. Reverse plank. Keep those hips lifted! Almost done with the planks, we swear.

10. Plank on your forearms. If you need a break, come into down dog, and then get right back in it as soon as you can.

11. Dance party. After all of those planks, you deserve a 30-second impromptu dance party, don’t ya think?

12. Forward lunges. Don’t let that knee go past your front toe for proper alignment.

13. Jumping lunges. If these are too intense, try backward lunges.

14. Burpees. You’re in the home stretch! After this, we start cooling down. So give this one your all!

15. Left to right side touches. Bring that heart rate down. Think about what you got out of your workout today.

16. Big inhales and exhales as you reach your arms over ahead and back down again. Think about your why again. And then feel really freakin’ proud of yourself.

What was your favorite move of all of those? I have a weird fondness for mountain climbers, but I always love a good impromptu dance party. —Jenn

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14 Comments
  1. Lesley says:

    Love this and the no excuse to not exercise motto!

    http://www.lesleyandeve.com

  2. Deb E says:

    I did something so similar to your routine this morning, before I read your article! What timing! Anyway, my knees prefer deep plies, instead of squats. I pulse and make it burn so I think it’s equivalent. I tighten the tush at the top too! That’s my fave and do them daily for a better bootie.

    1. Jenn says:

      Totally — AWESOME!! 🙂

      —FBG Jenn

  3. Tapollo says:

    I think swimming also can be added.

  4. Aida F. says:

    I’m so happy I found this workout, I can’t wait to start it as I LOVE most of the moves here so rhank you!! 🙂

  5. Billi says:

    what are “left to right side touches”?

    1. Jenn says:

      From standing, step out your right foot to the side, then bring your left foot to meet it. Then step your left foot out to the side, and bring your right foot out to meet it. Do that over and over as a cool down move. Should be easy and feel pretty good. 🙂

      —FBG Jenn

  6. Diya says:

    Thanku so much, its great to know that only 8 min workout can do wonder also , i will try this definitely.

  7. Avinash says:

    thanks for this useful exercise tips. I would love to add some more exercise that too is very important to do and have high benefit. 1. Pushups
    2. pullups
    3. crunches
    4. and definitely some yoga.

  8. Avinash says:

    once you decided to get fit obviously there is no excuse for that there is some more exercise I would like to mention which is very beneficial.
    1. pushups
    2. pullups
    3. crunches
    4. some yogas

  9. Rahul says:

    Once you decide something just go for that no matter what. If 8 minute workout can make you fit then you must do it. You can easily give 8 minutes for your health in 24 hours.

  10. Nida says:

    Its great to know that only 8 min workout can do wonder also , i will try this definitely.

  11. Rakesh says:

    thanks for this useful exercise tips. I would love to add some more exercise that too is very important to do and have high benefit. 1. Pushups
    2. pullups
    3. crunches
    4. and definitely some yoga.

  12. FinBucket says:

    Thanks for sharing such great information. This is really very useful to many people.