The P.A.U.L. method (10 minutes)

The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)
  • L- Lower Body (e.g., Squats

Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again

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A HIIT circuit (beginners and advanced)
  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

  • Star Jumps (30 seconds): a dynamic exercise that targets legs, glutes, core, shoulders, and cardio.
  • Squat Jumps (30 seconds): a dynamic exercise that targets the legs, glutes, and core.
  • Close Grip Push-Ups (30 seconds): this targets your chest, shoulders, and core.
  • Reverse Crunches (30 seconds): this targets the lower abs but will require the entire core to be involved.
  • Toe Touches (30 seconds): it targets your upper abs.
  • Burpees (30 seconds): this targets legs, glutes, core, shoulders, and cardio.
The 3-HIIT wonder (10 minutes)
  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
You don't rely on anything but a person's own body weight.

  • It consist of 13 full body, lower body and upper body exercises
  • The exercises are simple, not too tiring and incredibly effective. 
  • Because this workout is short it can become easily an habit and, by doing it everyday, you'll see great results and it will become easier

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.

  • Jogging lightly for three minutes.
  • Pushing yourself harder for a minute (run or sprint).
  • Repeating this cycle 4 more times.

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