If you’re tight on time and looking for a quick-fire workout that builds muscle, boosts your fitness, and melts calories, you’ve come to the right place.
You'll have to work hard for it, mind: requiring just a rowing machine and a pair of dumbbells, this sprint workout is an all-out assault on your entire body, flooding your quads and shoulders with lactic acid whilst pushing your heart and lungs to the limit.
With a sinister paring of heart rate-spiking rowing sprints and a massive, full-body dumbbell movement, you’re going to alternate between both back-to-back at an all-out pace. Handily, the reps dropp each round.
Warm-up thoroughly before you get started and rest as necessary to keep your form on point, but remember that this a sprint: so keep your foot firmly on the gas.
ROW x 20,15,10, 5 cals
Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle into your chest (B). Reverse the movement. This distance should take less than two minutes.
THRUSTERS x 20,15,10, 5
Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.
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