Like many of you, I often find myself with little time, space or gear for a real workout. I’m stuck in a hotel room or at home. It’s night and I don’t want to go out plus it may be cold or raining and I have no desire to go to the gym. Still, you want to work out, you want to feel like you moved your body. You want a good resistance workout plus something that will get your heart racing like a set of sprints. Still, No weights? No treadmill? No problem! Here’s my speed workout for those interested in maximizing their use of time and space.
The Disclaimer
Note – All of these exercises are done as fast as possible. We’re talking pushing yourself to the max here, no rest in between and no slowing down between sets. Also, most of these sets (unless a number is specified) are done to break point. That means you keep doing them until you can’t do a single more rep.
If you have any kind of medical problems, this may not be the workout for you so please consult with a doctor before you try something strenuous like this.
The Workout
- Pushups – Do as many as you can as fast as you can.
- Lunges – Again, as many as you can and fast. Be careful on this to maintain good form but keep going as fast as possible.
- Sit ups – There are a variety you can do here. My favorites are the standard ab curls but feel free to substitute your favorite here.
30 second break
- 50 jumping jacks
- 20 dead lifts
60 second break
START OVER!
You’ve just done one “circuit”. Guess what, now you do another! Keep doing circuits, each time doing the push ups, lunges and sit ups to the point of failure. Keep going and don’t let up on the speed. Each of these circuits will likely take you around 4 to 7 minutes depending on how many reps you can do. Try to do 5 circuits of the whole thing. That means 20 to 35 minutes of all out exercise which will get your heart pounding and your muscles aching. That’s it, that’s all there is to this speed workout.
Details Details
If you look at the exercises, you’ll see that they work out all the major muscle groups from legs to chest and everything in between. Since you’re doing all these to failure, you’re going to give your muscles a good workout. At the same time, you’re going to get a kickass cardio workout because you’re going fast. By the end of the second circuit (or even the first), your heart will be pounding! Again, don’t over do things and hurt yourself. I don’t want any 60 in 3 readers getting heart attacks as they workout 
Know your own limits and stay below them. However, done right, this workout is a great little combo of resistance and sprints which will leave you exhausted in a good way.
