Hungry Haley

it's more than food

Strong and Toned

Haley HansenComment

Those full-body workouts that push us for an hour in the gym are awesome, but they're not always the ones we have time for. And you probably already know that spending 45 long, exhausting minutes on the stairclimber everyday just won't do the toning-trick. So, that begs the question, what workout do I turn to when I'm short on time but long on the need for both strength and toned muscles? It's these short bursts of intense exercise that do the trick. 

Here's why I love this workout so much - 

  1. It's quick. After a five-minute warm-up, I push myself as hard as possible for about 25 minutes and then I'm done! I can start the rest of my day with energy and satisfaction knowing that I showed my workout who's boss. 
  2. It doesn't require any equipment. This means it can be done just about anywhere - in your backyard (early-morning peace and quiet, anyone?), in a corner at the gym when every other space is packed with weight-lifters, in your hotel room when travel takes you who-knows-where (don't you dare complain - you're exploring!), in a coffee shop (maybe not - that's just where I happen to be at the moment), or even in the kitchen (while those chocolate-y post-workout rewards are baking..). You get the point! 
  3. It doesn't drain every last bit of my energy. Don't get me wrong - I designed this workout to challenge you, and I hope you'll listen to your body and up the intensity if need be, but I made sure to keep in mind that we're busy and have other obligations throughout the day that need our attention and focus. Your muscles will know that you just worked out, but (assuming you slept enough the night before and refueled properly post-workout) you'll have energy and motivation for the rest of the day's activities. 

Alright, enough talk. Let's get warmed-up and worked-out! 


  • This part is up to you - have some fun with it! Use the space around you to run in circles for a couple minutes or mix it up with jumping jacks, high-knees, jumping side-twists (from my full-body weight training, remember?), just get yourself a little sweaty! 

When you're feeling ready to begin, complete each set three times as fast as possible before moving on to the next. Push yourself! 

Set #1

  • Vertical squat jumps - 1 minute
  • Plank rises - 1 minute 
  • Repeat that set 3 times as fast as you can, then rest 30 seconds and move on to set #2.

Set #2 

  • Ice skaters - 1 minute 
  • Mountain climbers - 30 seconds 
  • High-knees - 30 seconds 
  • Repeat 3x, rest for 30 seconds, and then start set #3.

Set #3 

  • Jumping lunges - 1 minute
  • Walking push-ups - 1 minute 
  • You know the drill - do it 3 times, take a 30-second breather, and finish the last set strong! 

Set #4

  • Burpees - 1 minute

Aaaaaaaand that's it! You did it! Stretch, drink plenty of water, and refuel. Click here for a guide to the best post-workout bites to help you re-energize and refuel. 

Smile, share your #purelypositive tips (maybe this workout is one?), and keep up the hard work!