Punch and kick your way to fit, firm body in minutes-a-day

Effective, purposeful workouts get results. It isn’t about having time. It’s about how effectively you use that time. If you know how, an hour workout can become just 20 minutes… and you’re much less likely to skip out on them.

If you take that 60 minutes and toss the wasted time chatting, checking the cell phone or waiting for the machine you want at the gym, and replace it with a plan, like I’m about to show you, there’s a good chance you’ll find the time, workout more often and see great results!

Think of this as a make-your-own workout. It’s essentially the fast-fitness equivalent of ordering at a fast-food place. You can follow my routine in the video or just create your own. The process is below…

  1. Choose your lower body exercises and your upper body exercises. You can do your workout with body weight-only or add some props if you’ve got them.

Lower Body Exercises

  • Squats
  • Squats – Plie
  • Lunges – rear
  • Lunges – side
  • Lunges – walking
  • Lunges to a kick
  • Front kicks – singles or ladder
  • Side kicks – singles or repeats
  • Knee lifts
  • Hamstring curls – standing
  • Bridge on the floor – floor or ball
  • Hamstring curls (ball)
  • Side step (band)

Upper Body Exercises

  • Chest Press
  • Push Up
  • Renegade Row
  • Bent Over Row
  • Bent Arm Pullover
  • Scapular Push Ups
  • Retraction from prone
  • Reverse Fly
  • Chest Fly
  • Shoulder Press
  • Triceps Press
  • Biceps Curl
  1. Sequence exercises so you alternate lower and upper body exercises and feature major muscle exercises early in the workout. If you’re really short on time, you’ll only do major muscle group exercises. Hint: your biceps and triceps are small muscles than your hamstrings, chest, or back muscles.
  1. Decide how much time you have to workout. Subtract the 5-minute warm up and cool down you need to do (don’t skip this). You’re left with the amount of time you can perform the circuit of exercises. This is your main set.
  1. Divide the time you have for your main set by the exercises you want to do. If it’s less than 30 seconds per exercise, remove your smaller muscle group exercises. You want ideally 30-to-60 seconds per exercise. Biceps and triceps, for instance, can drop out if you’re short on time.

Sample 10-minute main set:

  • Squats – narrow stance
  • Push Ups
  • Lunges – to the rear
  • Renegade Row
  • Squats – plié stance
  • Shoulder press
  • Bridges
  • Bent Arm Pullover (weight or use a book or other prop)
  • Lunges – alternating side
  • Plank

Option 1: Do each exercise for 50 seconds and transition to the next

Option 2: Do each exercise for 30 seconds and repeat twice

Consistency is the key to success. You’ll elevate heart rate and stimulate those major muscle groups in minutes. Yes, you do have time.


Debra Atkinson

By Debra Atkinson

Debra Atkinson Is the founder of the Flipping 50 movement and host of the Flipping 50 podcast and TV show available on your iphone, ipad, and Apple TV. She is the author of four books including You Still Got It, Girl! The After 50 Fitness Formula For Women and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust.

Debra is a contributing blogger on the Huffington Post, ShareCare, Prime Woman, and Livingbetter50. She provides solutions for women approaching 50 or who have already turned the corner on what to eat, how to move, and the mindset for lifestyle change with hormone balance that will make the next years as the best years. Find her resources here.