Hey Jolt
Hey Jolt

Lean Mean Machine

Level: Intermediate
Time: 15 mins
Equipment needed: None

Got 10 minutes? That's all you need to conquer this full-body cardio strength circuit and move on with your day.

No equipment is needed for this quick burn. Just grab a little space of your own and get ready for some burpees. Heart racin' and legs shakin'. You'll be glad this circuit only lasts 10 minutes!

Lean Mean Machine

Level: Intermediate
Time: 15 mins
Equipment needed: None

Got 10 minutes? That's all you need to conquer this full-body cardio strength circuit and move on with your day.

No equipment is needed for this quick burn. Just grab a little space of your own and get ready for some burpees. Heart racin' and legs shakin'. You'll be glad this circuit only lasts 10 minutes!


Workout Overview

Burpee

Burpee
22 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
22 reps // Rest 20 sec after exercise


Pike Push Up

Pike Push Up
22 reps // Rest 20 sec after exercise


Donkey Kicks

Donkey Kicks
22 reps // Rest 20 sec after exercise


Reverse Crunch

Reverse Crunch
22 reps // Rest 20 sec after exercise


Burpee

Burpee
16 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
16 reps // Rest 20 sec after exercise


Pike Push Up

Pike Push Up
16 reps // Rest 20 sec after exercise


Donkey Kicks

Donkey Kicks
16 reps // Rest 20 sec after exercise


Reverse Crunch

Reverse Crunch
16 reps // Rest 20 sec after exercise


Burpee

Burpee
10 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
10 reps // Rest 20 sec after exercise


Pike Push Up

Pike Push Up
10 reps // Rest 20 sec after exercise


Donkey Kicks

Donkey Kicks
10 reps // Rest 20 sec after exercise


Reverse Crunch

Reverse Crunch
10 reps



Workout Overview

Burpee
Burpee

22 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

22 reps // Rest 20 sec after exercise


Pike Push Up
Pike Push Up

22 reps // Rest 20 sec after exercise


Donkey Kicks
Donkey Kicks

22 reps // Rest 20 sec after exercise


Reverse Crunch
Reverse Crunch

22 reps // Rest 20 sec after exercise


Burpee
Burpee

16 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

16 reps // Rest 20 sec after exercise


Pike Push Up
Pike Push Up

16 reps // Rest 20 sec after exercise


Donkey Kicks
Donkey Kicks

16 reps // Rest 20 sec after exercise


Reverse Crunch
Reverse Crunch

16 reps // Rest 20 sec after exercise


Burpee
Burpee

10 reps // Rest 20 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

10 reps // Rest 20 sec after exercise


Pike Push Up
Pike Push Up

10 reps // Rest 20 sec after exercise


Donkey Kicks
Donkey Kicks

10 reps // Rest 20 sec after exercise


Reverse Crunch
Reverse Crunch

10 reps


Start Workout

1. Burpee

Rep Count: 22 reps
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. Bodyweight Reverse Lunge

Rep Count: 22 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


3. Pike Push Up

Rep Count: 22 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Get into the pike position 2. Lower your head towards the floor by bending your elbows 3. Push through your hands and return to the starting pike position


4. Donkey Kicks

Rep Count: 22 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


5. Reverse Crunch

Rep Count: 22 reps
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.


6. Burpee

Rep Count: 16 reps
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.


7. Bodyweight Reverse Lunge

Rep Count: 16 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


8. Pike Push Up

Rep Count: 16 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Get into the pike position 2. Lower your head towards the floor by bending your elbows 3. Push through your hands and return to the starting pike position


9. Donkey Kicks

Rep Count: 16 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


10. Reverse Crunch

Rep Count: 16 reps
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.


11. Burpee

Rep Count: 10 reps
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.


12. Bodyweight Reverse Lunge

Rep Count: 10 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


13. Pike Push Up

Rep Count: 10 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Get into the pike position 2. Lower your head towards the floor by bending your elbows 3. Push through your hands and return to the starting pike position


14. Donkey Kicks

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


15. Reverse Crunch

Rep Count: 10 reps
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.