Short on time? Then this workout is for you!
Circuit training with upper and lower exercises (or not so traditional Supersets) are the format for this workout which will let you smash out more reps in less time.
Working both upper and lower body back to back burns more calories as the body keeps your heart rate elevated and continuously works hard.
Are you ready to burn fat and build lean muscle with this short but intense workout? Let’s do it!
28 Minute Blaster Workout
- Perform the first two exercises (A1 and A2) sequentially without stopping, then take a 30 second rest.
- Repeat two more times before moving onto the next 2 exercises.
- Aim for 3 sets of each superset.
- 10 reps per exercise or each side (e.g. 10 each leg for lunges).
Set 1 – 3 x rounds
A1. Dumbbell Squat Punch x 20
- Choose low weight dumbbells, keeping them at chest height as if you are about to throw a punch.
- Stand with feet shoulder width apart and in an upright posture.
- Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
- Keep your lower back tensed and strong and keep your chest up.
- Squat down until your knees are bent to roughly 90 degrees.
- Stay low and punch your dumbbells out in front one at a time
- Push through your heels and butt and return to the start position.
A2. Alternating Reverse Lunges x 20
- Stand with feet at hip width apart and hands on your hips
- Begin lunge by taking large step backward and landing on forefoot, keeping your heel off the ground
- Keep the front foot flat
- Lower your body to the point where your rear knee is almost touching the ground
- Then use front leg to stand back up and return to starting position.
- Repeat with other leg and keep alternating
Set 2 – 3 x rounds
B1. Renegade Row x 20
- Start in a high plank position with your hands holding a pair of dumbbells directly under your shoulders.
- Place your feet about shoulder-width apart, and squeeze your quads, glutes, and abs.
- While maintaining square hips and shoulders, pull your right dumbbell up towards your armpit and squeeze your shoulder blade back.
- Don’t let your hips rotate.
- With control, bring the right dumbbell back to the ground.
- Reset your strong plank position, and repeat the row on your left arm.
If you start to lose your form during your set, take some rest between reps. Then reset your strong plank position and execute each rep with perfect technique.
B2. Half Burpee x 10
- Stand tall with your feet about hip-width apart and hands at your sides.
- Begin exercise by bending knees and lowering hips down into a deep squat while placing your hands to outside of your toes.
- Next, kick legs back into a high plank and transfer weight onto your arms. You will now be in a push-up/plank.
- Jump your feet back into your hands, then sit back into a low deep squat while raising both hands up making sure to flex the arms and engage the muscles, this is now rep.
- While staying low place your hands back onto the ground next to your toes and jump your feet back out again to the plank position for another rep. Stand only when all reps are completed.
Set 3 – 3 x rounds
C1. Kettle Bell Upright Row x 10
- Start by standing with feet just outside hip width and a slight bend in the knees.
- Hold a kettlebell with both hands in front keeping the arms straight and low.
- Make sure to brace the core and retract the shoulder blades.
- In one fluid motion, row the kettlebell straight up leading with the elbows.
- Pause at the top of the movement for a moment before controlling the movement back to the starting position.
C2. Squat Jump x 10
- Start by standing with feet shoulder width apart and a slight bend in the knees.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep.
- Land as softly as possible, which requires control, then go straight into another rep.
Set 4 – 3 x rounds
D1. Bent Leg Dumbbell Jack Knife x 10
- Start by lying straight on your back, holding a weight above your head with both hands.
- Ensure that your elbows remain tucked in.
- Engage your ab muscles by drawing your belly button to the ground.
- Keeping your feet together, contract your ab muscles, and bend your knees in towards your chest.
- At the same time, bring the weight up towards your knees, slowly lifting your head, shoulder blades, and torso off of the floor.
- Squeeze your abs in tightly, then slowly release the weight and your legs outwards, lying back down with your legs straight out in front of you.
- Keep your abs engaged the whole time.
D2. Kick Throughs x 20
- Begin in a high plank position. Your hands should be placed about shoulder-width apart.
- In one sweeping motion, rotate your body to the left and kick your right leg through.
- Using your left arm, touch your hand to your toe. (If you can’t touch your toes, reach out as close to your toe as possible. Form is more important than flexibility!)
- Bring your hand and foot back to high plank position, and repeat on the opposite side, touching your right hand to your left foot.
- While doing the kick through, keep your legs as straight as possible.
- Remember to reach for your leg with the opposite hand (right hand to left leg, and left hand to right leg).
- For stability, activate your core muscles and use the arm that is on the ground.
- Keeping your hips level (don’t stick it up high or let it droop too low to the ground) will also help you stay balanced between each kick through.
And you are done! Great job!
You’ll feel the effects of this workout through the rest of the day.
Keep this workout saved for when you’re short on time or add it to the end of a session as a ‘finisher’.
Hi I’m Nikki and I specialise in working with women to improve their health and fitness.
I’m an accredited Personal Trainer, Sports Therapist and Sports Nutritionist with over 10 years experience in the health and fitness industry. I am also qualified as a Massage Therapist and Lymphatic Drainage specialist. I’m registered with Work Cover Australia and have worked in conjunction with Physio’s, Chiro’s and Osteo’s all around Sydney.
I’m passionate about delivering quick and effective fitness programs along with easy to prepare meal plans to women worldwide! I am a busy mum of 3 and know exactly how hard it can be to juggle life, so I develop programs that are quick, easy to implement and take all the guess work out of a healthy lifestyle!
Connect with Nikki Auckland (FIT BODY BY NIKKI) on Facebook @fitbodybynikki // Instagram @nikki.auckland // Website www.nikkiauckland.com.au