The 18-Minute Workout (Self.com)
Posted on July 9, 2009 by diane
Combining cardio and strength moves is a great way to get your heart rate up, burn fat and build muscle, and do it all without spending hours at the gym. The key is to keep moving and target as many muscle groups as possible in a short amount of time. Here is a workout from Self.com that takes just 18 minutes! It’s a great choice when you are short on time. [Photos & Instructions from Self.com]
The Workout
Choose your own cardio! You will transition quickly between moves, so use something simple like a jump rope, stationary bike or treadmill, or walk or run outside. Jumping jacks are another good choice.
Warm up for two minutes with your chosen cardio. Then, for the next 16 minutes, alternate one-minute aerobic bursts with a minute’s worth of each strength move (12 to 18 reps) in the order shown. So it goes: cardio, strength move #1, cardio, strength move #2 and so on. Walk to cool down afterward.
#1 Mountaineer Twist
Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels. With hands firmly planted, bring right knee in toward left elbow; don’t let any part of leg touch ground. Return to start and repeat with other leg to complete one rep. Make sure hips don’t pop up or drop down.
Mountaineer Twist
#2 Speed Skater
With feet hip-width apart, lower into a squat. Without standing, step right leg back and to the left. Keep right knee bent slightly and heel up. Hold arms out to sides for balance. Return to squat and repeat with other leg to complete one rep. As you get the hang of it, hop from side to side and swing arms in opposition to legs.
#3 Flippers
Lie flat on back, legs extended and arms at sides. Lift head and shoulder blades off ground as you raise both legs about 6 inches. Keeping right leg stationary, lift left leg, toes pointed, and grasp with both hands. Gently pull toward chest. Lower left leg as you bring right leg up to complete one rep. Alternate sides without letting feet or head touch ground.
#4 Inchworm Push-Up
Start in push-up position, body in a straight line from head to heels. Do one push-up (drop to knees if necessary), then, keeping hands firmly planted and legs straight, slowly walk forward on balls of feet. Go as far as you can. Bend knees and jump back to start.
#5 Spot Drill
Stand with feet together, knees soft, elbows bent 90 degrees and close to sides. Keeping feet together, jump to all four diagonals (front right and left, back right and left), hopping back to center each time. (Think of drawing an imaginary X on the ground.) You’ve done one rep when you’ve hopped in all four directions.
#6 Delt Plank
Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels, feet shoulder-width apart or wider (the closer they are, the harder the move). Shifting weight to right hand but keeping shoulders and hips square to ground, lift left hand toward shoulder (palm down), raising elbow behind you. Hold for a count if you can, then return to start; switch arms and repeat to complete one rep.
#7 Isolator
Lie on back with hands lightly touching head, elbows wide, head and top of shoulder blades off ground. Place right ankle on left knee and raise left leg until knee points straight up. Keeping elbows wide, chin lifted, slowly crunch chest and legs toward each other (hips and shoulder blades come off ground). Hold for one count; return to start and repeat. After nine reps, switch legs so you complete both sides in the allotted minute.
#8 Step-Up
Facing a step or curb, stand with feet hip-width apart, arms at sides. Step up with right foot and press both hands overhead (palms forward) as you extend left leg back; squeeze glutes tight. Do not lock standing leg. Return to start and repeat with other leg to complete one rep.
