9 Minute Workout in a Time Crunch

Cycling Interval Workout Works

Find your schedule too full to fit in your regular workout today? Playing on the floor with your kids? Or maybe the only time you have to work out is while the leftovers for dinner are heating up in the microwave. No sweat! You can do this short workout that still packs a burn and even carries your fitness forward.

In teaching boot camp classes, I call this a “Triple Threat”-style circuit. It’s 3 exercises, for 1 minute each, 3 times with minimal pausing. Building up a sweat is inevitable, although, depending on your sweat level, you might be able to skip the shower and save even more time. My 5 month old daughter enjoys it when I incorporate her into this workout.

Set your timer for 9 minutes and each minute, move to the next exercise. Don’t worry about rushing, take short breaks when needed, but try working without stopping!

  • Alternating lunges + twist

Trainer Tip: Holding arms out in front of you, lunge by taking a big step back with your left leg, bend both knees, twist the arms and upper body to the right across your right leg, lastly stand back up to the starting position. Repeat on the other side now. This increases balance, builds muscle in the thighs, butt, shoulders, & core.

Lunge + Twist

 

  • Push-up + Toe Taps

Trainer Tip: Keep the muscles in your core turned-on and working the whole time.

The push-up works your arms, chest, and shoulders. After the push-up, move your right leg out to the side, tap toes on the floor,
and then return, move your left leg out to the side, tap toes on the floor, and then return. As you lift a leg to do the toe taps, notice how your core engages to stabilize your body. To modify, use a countertop or a bench.

  • Bridge + leg kicks

Trainer Tip: Tighten your stomach muscles and hold as you lift your hips into bridge, squeezing your glutes and keeping them
steady. Then extend one leg out and return, repeat on the other leg, and finally place your hips back on the ground. Watch out not to arch your back, which means you aren’t working your stomach muscles. Squeeze your glutes and core throughout each repetition.

Good job, you’re done! Do a bit of child’s pose or a couple of stretches you know. Now go about your busy day feeling like a champ.

Reference photos:
16

 

Toe Taps (done between pushups)

 

Bridge (note: it’s not a single-leg bridge) Step D is to switch legs, step E is to place the butt back on the floor: 17

Sara Fletcher

Sara is a NASM Certified Personal Trainer with 6 years experience and holds certifications in Cancer Exercise Specialization, ACE Nutrition, and Schwinn Indoor Cycling. She cares most about helping every person take control of their health and achieve lasting strength and confidence. Her personal passion is competitive cycling, which she has been doing for 8 years, including two in Europe. She also enjoys fitness writing and spending time with her husband and daughter.

Sara Fletcher

About Sara Fletcher

Sara is a NASM Certified Personal Trainer with 6 years experience and holds certifications in Cancer Exercise Specialization, ACE Nutrition, and Schwinn Indoor Cycling. She cares most about helping every person take control of their health and achieve lasting strength and confidence. Her personal passion is competitive cycling, which she has been doing for 8 years, including two in Europe. She also enjoys fitness writing and spending time with her husband and daughter.

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