As bang-for-your-buck workouts go, this 25-minute blast from Melissa Weldon, head trainer at new boutique gym Sweat It, is one of the best we’ve seen. You get a solid warm-up, a round of compound exercises that test the strength of your whole body and a ten-minute stint on the treadmill that will be sure to leave you gasping for air. And all that in less than 30 minutes, leaving you half of your one-hour lunch break to recover!
This is just a taster of the classes on offer at Sweat It, which last 40, 50 or 60 minutes and are divided evenly between strength exercises and treadmill intervals. After you get through the below, however, we reckon you’ll agree that the word “taster” doesn’t really do justice to the work involved, so don’t take it lightly.
“Before we kick everything off we get the body prepared for work,” says Weldon. “Use this four-minute routine to mobilise and get your heart rate up. Do each of these exercises for 30 seconds.”
From a standing position, reach down and walk your hands along the floor until you’re in a press-up position. Then walk your hands back and stand up. Keep your legs straight throughout.
Walkout to press-up
Perform the walkout as above, but once in the press-up position drop your chest to the floor before pushing back up powerfully, then walk your hands back again.
Downward dog to cobra
Start on all fours. Move your hips up and back until your legs and arms are straight, and your body forms a triangle with the floor. Then lower your hips and bring your chest forward through your arms and then up, keeping your arms straight.
Perform the straight-leg walkout but this time – you guessed it – bend your knees.
Deep squat to overhead reach
From a standing position lower your body until your knees are bent at an angle of 90° or less, then push back up and extend your arms above your head.
An even deeper squat is required here. Drop your bum down as close to the ground as you can, then push back up.
From a standing position drop down, place your hands on the ground next to your feet and kick your feet out behind you so you’re in a top press-up position. Then jump your feet back up to your hands, stand up and jump into the air, throwing your hands above your head.
Same again, but this time when in the press-up position lower your chest to the floor and push back up before standing up and jumping.
“This ten-minute dumbbell pyramid has compound movements to fire up your whole body,” says Weldon. “Select a set of dumbbells that are really going to challenge you – 7.5kg, 10kg or 12.5kg for men, and 6kg, 7.5kg or 10kg for women.”
Start with two reps of each exercise and once you have completed two reps of everything, you then do four reps, then six, all the way up to ten and back down again. The aim is to complete the pyramid in ten minutes.
Renegade row to press-up burpee
With a dumbbell in each hand, get into a top press-up position. Row the right dumbbell up until your upper arm is a little higher than your torso. Then lower it and row the left dumbbell up. Next, drop into a press-up and when you push back up, jump your feet towards your hands, stand up and jump into the air. That’s one rep.
Clean and press
Stand with a dumbbell by each foot. Squat down and grab the dumbbells with a neutral grip (palms facing each other). Stand up and as the dumbbells reach your knee explode upwards curling the weights up to catch them just in front of your shoulders, with your elbows pointing forwards. Then press the weight overhead until your arms are fully extended. Reverse the movement to lower the weights back to the ground.
Holding the dumbbells by your sides take a big step back and lower your body until both knees are bent at a 90° angle, then push back up to a standing position.
Hold the dumbbells by your shoulders with your elbows pointing forwards. Drop into a squat until your thighs are parallel to the ground, then drive through your heels to stand back up.
Treadmill Intervals Workout
You’re on the treadmill for the next half of the workout, building up over ten minutes through incline or speed increases.
“All the speeds are in km/h and are guidelines designed for beginner, intermediate or advanced levels,” says Weldon. ”You can adjust them up or down depending on your individual ability.”
|Minute||Beginner speed||Intermediate speed||Advanced speed||Incline|
|6||30sec 8km/h, 30sec 14km/h||30sec 10km/h, 30sec 16km/h||30sec 12km/h, 30sec 18km/h||0|
|7||30sec 8km/h, 30sec 14km/h||30sec 10km/h, 30sec 16km/h||30sec 12km/h, 30sec 18km/h||0.5|
|8||30sec 8km/h, 30sec 14km/h||30sec 10km/h, 30sec 16km/h||30sec 12km/h, 30sec 18km/h||1|
|9||30sec 8km/h, 30sec 14km/h||30sec 10km/h, 30sec 16km/h||30sec 12km/h, 30sec 18km/h||1.5|
|10||30sec 8km/h, 30sec 14km/h||30sec 10km/h, 30sec 16km/h||30sec 12km/h, 30sec 18km/h||2|