A Complete 45-Minutes Workout Program That's Proven to Work

Here's a complete work-out program for beginners. I learned about it way back in school and I still use it. It's a great way to get started!

The best part, it takes only 45 minutes a day and you do it only 3 times a week. You will need a pair of dumbbells though. But that's a small one-time investment!

Don't underestimate the short amount of time - this simple workout plan is very effective.

The plan consists of High Intensity Interval cardio sets sandwiched between bodybuilding circuits.

For the HII cardio you can choose anything you like. Jumping Jacks, treadmill, bike, ...

With your cardio exercise of choice do it 10 secs real hard, then, after those 10 seconds, continue to do it lightly for 50 seconds, to recover. Then you start over again with the 10 seconds of hard training. You keep this up for 5 minutes.

The bodybuilding circuits are made up of 6 exercises. You do each for 30 seconds with as many repetitions as you can manage. Then you rest 30 seconds before you go to the next one. So, each circuit will take about 6 minutes. After the circuit you get 1-2 minutes of rest.

So, here's the complete exercise plan:

1. You start of with a light warm up. Do a few jumping jacks or jogging on the spot. Or do a little boogie in your room. Just something to get you started and prepared! Do as much as you feel like without exhausting yourself.

2. Circuit 1 (repeat each for 30 seconds, with 30 seconds of rest after each exercise)

Standing lunges
Plank
Step-Ups
Push-Ups
Crunches
Biceps-Curls

3. Rest for 1-2 minutes

4. High Intensity Interval Cardio 1 (10 seconds of hard training, 50 seconds of light training or recovery)

5. Rest for 1-2 minutes

6. Circuit 2 (same as the first)

7. Rest for 1-2 minutes

8. HIIC 2 (same as the first)

And you're done! Let your body cool down and then get a well deserved and refreshing shower.