Hey Jolt
Hey Jolt

Fit, Fast, and Furious

Level: Beginner
Time: 10 mins
Equipment needed: None

You are busy. That does not mean you can't crush an amazing full body workout. You just have to be smart about it. Long hours at the gym do not guarantee results. The only thing that matters is the ferocity with which you approach your exercise.

Fit, Fast, and Furious gives you all the bang of a long workout in a fraction of the time. Try this 10-minute HIIT cardio workout now and be done before your body can say, "no more burpees!"

Fit, Fast, and Furious

Level: Beginner
Time: 10 mins
Equipment needed: None

You are busy. That does not mean you can't crush an amazing full body workout. You just have to be smart about it. Long hours at the gym do not guarantee results. The only thing that matters is the ferocity with which you approach your exercise.

Fit, Fast, and Furious gives you all the bang of a long workout in a fraction of the time. Try this 10-minute HIIT cardio workout now and be done before your body can say, "no more burpees!"


Workout Overview

Burpee

Burpee
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Push Up

Push Up
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Bodyweight Lunge

Bodyweight Lunge
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Push Up

Push Up
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Crossover Reverse Lunge

Crossover Reverse Lunge
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Bicycle Crunch

Bicycle Crunch
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Plank

Plank
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Flutter Kick

Flutter Kick
1 sets // Duration: 30 sec // Rest 10 sec after exercise


Reverse Crunch

Reverse Crunch
1 sets // Duration: 30 sec // Rest 10 sec after exercise



Workout Overview

Burpee
Burpee

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Push Up
Push Up

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Bodyweight Lunge
Bodyweight Lunge

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Push Up
Push Up

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Crossover Reverse Lunge
Crossover Reverse Lunge

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Bicycle Crunch
Bicycle Crunch

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Plank
Plank

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Flutter Kick
Flutter Kick

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Reverse Crunch
Reverse Crunch

1 sets // Duration: 30 sec // Rest 10 sec after exercise


Start Workout

1. Burpee

Set Count: 1
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Push Up

Set Count: 1
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


3. Bodyweight Lunge

Set Count: 1
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


4. Freehand Jump Squat

Set Count: 1
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


5. Push Up

Set Count: 1
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


6. Crossover Reverse Lunge

Set Count: 1
Main Muscle Group: Back
Type: Stretching
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and arms at your side. 2.) Slowly perform a rear lunge stepping back with one foot, flexing at your front knee and bending at the hips. 3.) While performing this motion, rotate your body and arms across the front leg that is bent. 4.) Hold this position for 5 to 10 seconds then return back to the starting position. 5.) Repeat this motion to the opposite side and the other leg for as many reps and time limit as you desire.


7. Bicycle Crunch

Set Count: 1
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


8. Plank

Set Count: 1
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


9. Flutter Kick

Set Count: 1
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and hands extended to your side. 2.) Bend your knees slightly and lift your legs up off of the ground. 3.) Then lift your left leg above your right leg as your right leg moves down close towards the floor. 4.) Alternate this motion by lifting your right leg higher above your left leg while your left leg moves closer towards the ground keeping your back still on the floor the entire exercise. 5.) Repeat this exercise for as many repetitions as needed.


10. Reverse Crunch

Set Count: 1
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.