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25 Minute Fast and Effective Workout

Updated on April 11, 2018

It Only Takes 25 Minutes!

Sometimes working out can be so time consuming and we might not always have time for it. Even when we don't have time to spend an hour at the gym or go to a workout class there are still things we can do to keep our body fit and looking good. This workout is only 25 minutes and it will really get your heart rate up and burn some major calories! To see major results I recommend doing this workout 4-5 days a week and incorporating one other moderate workout. Remember your body needs rest too, so don't overwork your body on your journey to a fit body.

Type of Training

When you are going to do such a short workout it needs to be very intense so this workout is considered a H.I.I.T workout, which is high intensity interval training. There will be four different circuits and you can do each one 2-3 times (3 times to make it 25 minutes).

The reason you want to do H.I.I.T. workouts is because these workouts increase your heart rate in a quick amount of time. You expend everything you have on each workout, instead of going slow and steady, which will cause more calories to be burned in a less amount of time. If you are specifically targeting fat on your body then this is the workout for you. It will blast the fat away quickly giving you a leaner body.

Increase Intensity

If this workout ever starts to become too easy you can incorporate a weight into some of the exercises. I use a 5 pound weight for usually one circuit but then get to tired using the weight so I continue on without it. I got mine from my grandma (lol) but you can get them from amazon as I linked below. Adding a weight into these exercises is awesome because this will really help you start to build muscle too. If you are working for a fit body then you want muscle more than fat. Not only will you have a lean, toned look to your body but you will burn more calories each day as muscle burns more than fat. The more muscle you have= the more calories you burn, which means the more food you get to eat! But seriously, you want muscle on your body, so once you can finish this workout without dying try adding in a dumbbell or two and see what happens.

Here's the Plan

  • There are 4 circuits
  • Do each circuit 3 times
  • Start with circuit 1, take a 30 second break, then progress to circuit 2 and continue on through circuit 4
  • At the end of circuit four take a 2 minute break (or however long your body needs) and then start again with circuit 1
  • Repeat this process 3 times
  • Remember: This is a short workout so really push yourself the hardest you can go for each workout.

Circuit 1

1. Jumping Jack
30 seconds
2. Mountain Climbers
30 seconds
3. High Knees
30 seconds
4. Side Plank
15 second each side

30 second Rest

Catch your breath, take a sip of water, and then start circuit 2.

Circuit 2

1. Plank Jumping Jacks
30 seconds
2. Butt Kickers
30 seconds
3. Jumping Lunges
30 seconds
4. Squat and bring up leg to opposite elbow with a twist
30 seconds

30 Second Rest

Catch your breath, take a sip of water, and then start circuit 3.

Circuit 3

1. Single Leg Sprint (right leg)
30 seconds
2. Single Leg Sprint (left leg)
30 seconds
3. Burpees
30 seconds
4. Glute Bridges
30 seconds

30 Second Rest

Catch your breath, take a sip of water, and then start circuit 4.

Circuit 4

1. Jump Squats
30 seconds
2. Pushups
30 seconds
3. Downward Dog Leg To Chest (right side)
30 seconds
4.Downward Dog Leg To chest (left side)
30 seconds

2 Minute Rest

Take a 2 minute break and then start over with circuit one. You only have to do it two more times and then you are finished with your workout for the day. Don't give up now! You are so close to being done.

Great Job!

Workout out is all about doing your best! Even if you couldn't finish each workout for the entire 30 seconds or skipped a circuit that is okay! As long as you put in your best effort you will see changes in your body. I am living proof of that as when I first created this H.I.I.T. workout I couldn't even finish it but did the workout more and more and started to see results fast. So try it out and see what happens!


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