Welcome to Week 4! Congrats, you have more of the challenge behind you than you have in front of you. There are just five more workouts between you and being a 4-Week At-Home Workout Challenge finisher! Before you get there, though, we have one last week of fun workouts for you—starting with this bodyweight circuit workout.
In this week’s workouts you’ll be swapping EMOMs for 4-Minute Burnouts, and in doing so, you will no longer be doing each exercise in the finisher circuit for time but rather for reps. Your goal, however, is to still try to complete all of the exercises in the allotted time. This will feel tough, especially tacked onto your main workout. Just concentrate on chipping away at the reps. If you can’t complete all the exercises in the burnout during the four minutes, that’s okay. Keep working at it.
The cardio workout below is for Day 22. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: 4-Minute Burnout
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold the last move until the clock runs out. For any move repeated on both sides (like skaters), each side equals one rep.
- Jumping Jack
- Squat
- Skater
- Push-Up
- Forearm Plank
-
Pinterest
Katie Thompson 1 Jumping Jack
- Jump both legs out while raising both arms above your head until your hands meet.
- Return to starting position.
- Continue this movement.
-
Pinterest
Katie Thompson2 Standing Obliques Crunch (each side)
Note: Perform this move on your right side first for your selected time interval, then switch to your left side and repeat.
Standing obliques crunch (right side)
-
Stand with your feet just wider than hip-width, with your left hand on your hip and right hand straight up toward the ceiling.
-
Engage your core as you lift your right knee and pull your right elbow down to meet it. Your knee should come to about hip height, and your elbow should tap your knee there.
-
You should feel this in your obliques as a standing crunch, engaging your core to help with balance.
-
Return to your starting position by putting your right foot back on the floor and extending your right arm overhead. Focus on placing your right foot gently down—not just letting it slam to catch yourself from falling.
-
Do all the reps on one side.
Standing obliques crunch (left side)
-
Stand with your feet just wider than hip-width, with your right hand on your hip and left hand straight up toward the ceiling.
-
Engage your core as you lift your left knee and pull your left elbow down to meet it. Your knee should come to about hip height, and your elbow should tap your knee there.
-
You should feel this in your obliques as a standing crunch, engaging your core to help with balance.
-
Return to your starting position by putting your left foot back on the floor and extending your right arm overhead. Focus on placing your left foot gently down—not just letting it slam to catch yourself from falling.
-
Do all the reps on one side.
-
Pinterest
Katie Thompson3 Bicycle Crunch
-
Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. Alternatively, sit up higher so you are resting more on your sit bones (as shown above), while keeping your core engaged. This is the starting position.
-
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
-
Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is one rep.
-
Continue alternating sides. Go at a slow and steady pace so that you can really twist and feel your abs working.
-
Pinterest
Katie Thompson4 Skater
-
Stand with your feet shoulder-width apart.
-
Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Swing your arms across your body to help you jump farther.
-
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
-
Jump back to the left, landing on your left foot. Try to jump as far and as fast as you can while staying balanced.
BONUS: 4-MINUTE BURNOUT
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold the last move until the clock runs out. For any move repeated on both sides (like skaters), each side equals one rep.
-
Pinterest
Katie Thompson5 Jumping Jack (40 reps)
-
Start standing upright with your arms by your sides.
-
Jump both legs out while raising both arms above your head until your hands meet.
-
Return to starting position.
-
Continue this movement. Do 40 reps.
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson6 Bodyweight Squat (30 reps)
-
Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in.
-
Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of your chest. (You can also just hold your hands in front of your chest the entire time.)
-
Drive through your heels to stand and squeeze your glutes at the top for one rep. Do 30 reps.
-
Pinterest
Katie Thompson7 Skater
-
Stand with your feet shoulder-width apart.
-
Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Swing your arms across your body to help you jump farther.
-
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
-
Jump back to the left, landing on your left foot. Try to jump as far and as fast as you can while staying balanced. Do 20 reps.
-
Pinterest
Katie Thompson8 Push-Up (10 reps)
-
Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
-
Bend your elbows and lower your chest to the floor. Drop to your knees if needed.
-
Push through the palms of your hands to straighten your arms. That’s one rep. Do 10 reps.
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson9 Forearm Plank
-
Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
-
Extend your legs behind you, feet hip-width apart.
-
Tuck your tailbone and engage your core, butt, and quads. Hold until your four minutes are up.
