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20-Minute Workout: Adrenaline

Sports drills and bodyweight moves combine for one fat-blasting session from Maryanne Blake.

While you can carve a tantalizingly toned body in less than a half hour, we’re here to tell you what you likely already know: To reap the rewards—increased calorie burn, strength, power, blissful endorphin high—truncated workouts must be insanely intense. So, we asked a team of Equinox trainers and group fitness instructors what they would do if they were given just 20 minutes to have at it. Here is the latest in the series.

The Pro: Maryanne Blake, a private trainer and group-fitness instructor who teaches Adrenaline, Cycling the Ride, Max30, MetCon3, and ShockWave.

The Clubs: Chestnut Hill, Dartmouth, Franklin Street and Sports Club Boston 

The Workout: Old-school calisthenics like burpees and suicide runs burn big-time calories (upwards of 10 per minute). And when you mix them with strength exercises like lunges, squats, and push-ups it adds up to one tough total-body workout. “Because many of the moves require coordination, this routine challenges you mentally as well,” says Blake. After a dynamic warm-up, you’ll do two rounds of circuits that include high-intensity bursts of running and jumping. Then finish on the floor with a final series that focuses on your core. After just 20 minutes, your body and brain will be fried (in the best way possible).  

WARM-UP:

Jog in place for 15 seconds.

High knees: Jog in place, bringing knees toward your chest, for 15 seconds.

Butt kicker: Jog in place, bringing your heels toward your butt, for 1 minute.

Skater: Hop to the left, landing on left foot as you tap right foot on the floor slightly behind you. Push off left foot as you hop to the right. Continue, moving from side to side, for 1 minute.

Lunge and reach: Take a big step forward with right foot and bend knees, lowering into a lunge; as you lunge, bend your torso over to the right, reaching left arm overhead and right hand toward the floor. Return to starting position and repeat on opposite side to complete 1 rep. Do 10 reps.

Mountain climber: Get in plank position. Step right foot forward, bringing right knee toward chest. Hold for 1 count, then slowly step back to starting position and repeat with left leg to complete 1 rep. Do 10 reps. Next, jump right foot forward; then switch legs, jumping left foot forward as you extend right leg to complete 1 rep. Do 10 reps.

Inchworm: From plank position, walk feet forward until they’re just behind your hands; walk hands forward until you’re in plank position again to complete 1 rep. Do 6 reps and then stand.

CIRCUIT 1: Running and push-up

Run forward 8 steps, run backward 8 steps, then do 1 push-up. Repeat, this time doing 2 push-ups.

Run forward at a diagonal 8 steps, run backward at a diagonal 8 steps, then do 3 push-ups. Repeat, this time doing 4 push-ups.

CIRCUIT 2: Side shuffle, squat jump, and inchworm

Shuffle 4 steps to the right, then do 1 squat jump. Shuffle 4 steps to the left, then do 1 squat jump.  

Shuffle to the right again, do 1 squat jump, then bend forward and place hands on the floor in front of your feet. Walk hands forward until you’re in plank position. Bend elbows, lowering chest toward floor, then push up. Walk hands back toward feet and do 1 squat jump. Shuffle to the left and repeat.

Repeat entire sequence 4 times.

CIRCUIT 3: Alternating lunge and lateral lunge jump

Step back with right foot and bend knees, lowering into a lunge. Rise up as you return to starting position. Repeat, this time stepping back with left leg, to complete 1 rep. Do 10 reps.

Next, push off left foot and jump to the right, landing in a lunge with right foot behind left. Do 4 jumps, each time landing in a lunge with left foot forward, then repeat in the opposite direction with right foot forward.

CIRCUIT 4: Suicide runs

Sprint to the right for 4 counts then bend down and touch right hand to the floor. Immediately rise up and sprint to the left for 4 counts then touch left hand to the floor. Repeat 5 times.

CIRCUIT 5: Multidirectional burpee

Stand and in one motion, place hands on floor in front of your feet and jump feet back into plank position; jump feet toward hands, and then jump straight up, reaching your arms overhead to complete 1 burpee.

Do 2 burpees (see above), jumping feet to the right and left as you rise up.  

Do 3 burpees, jumping straight up for the first, to the right on the second, and to the left on the third.

Do 4 burpees: one center, one right, one left, and one forward.

Do 5 burpees: one center, one right, one left, one forward, and one backward.

<<Repeat circuits 1–5>>

CIRCUIT 6: Core challenge

Army crawl: Get in plank position and lower your forearms to the floor. Crawl forward for 20 seconds.

Side-plank reach: From the army crawl, extend your arms so you’re in a plank position with hands under shoulders. Lift right arm and rotate torso to the right, shifting weight to left arm. Bring left foot forward so it’s in front of right. Lift left leg as you reach right hand toward left foot. Lower left foot and repeat 5 times. Reverse motion to return to plank position, then repeat the entire sequence on the opposite side.

Back extension: Lie facedown with your arms extended at your sides, palms facing ceiling. Lift your chest and thighs and hold for 5 counts. Lower to the floor and repeat. Do 5 reps.