JJ Virgin demonstrates four bodyweight circuits under ten minutes each, designed to burn fat for people over 40. The workouts use an easy-hard-easy pattern with moves like jumping jacks, goddess squats, skaters, and mountain climbers, all scalable for different fitness levels. She emphasizes form cues like knees over toes and offers a free guide at jjvirgin.com/exercise-snacks.
Struggling to find time for workouts? I've got you. Let me show you exactly how to fix this. It's called exercise snacks. These are short, powerful bursts of activity that add up to big results. Cool thing is you can do them anywhere, anytime, no equipment needed. They're designed to boost your energy and strength, and you can do them in under 10 minutes. I have a free guide to exercise snacks that will give you a ton of ideas for what to do, and you can get that at jjvirgin.com/exercise-snacks. And now I'm going to show you 4 different ideas for some high-intensity circuits to try. You can do these separately throughout your day or blow it out all at once. They're all bodyweight, so you can do them anywhere. And again, no equipment needed. And if you do one circuit, you're not going to get sweaty. You can do it in your street clothes. So literally you got no excuses. Get moving. Okay, this is high-intensity functional training circuit number 1. It's 3 minutes. Jumping jacks for 60 seconds, goddess squats. Guys, don't be fooled by this. These— it's a yoga term, just the way you do the squat. 30 seconds. It's kind of a bit of a recovery active skater. 60 seconds, goddess squats, 30 seconds. And remember, you can pull out jumping jacks, skaters as another thing you do just after meals. So these are all ideas to give you. You can do it like this. You could do it repeated a variety of times, or where you can pull out things and use it throughout the day. Here we go. Now here's the thing with jumping jacks. You can make them easier or harder, right? Obviously, hands halfway is easier. All the way up is harder. Wider stance, deeper is harder. So you do you, right? Modify them however you want them to be. All right, going into goddess squats. Now there's a reason that I did this, is I'm breaking up the intense with the easier. Now when you're doing goddess squats, what's important here is You're really thinking of stepping out a little wider. This works your adductors, abductors, and we're working on knees over toes, belly button to spine, shoulders over hips. Again, this is supposed to be the easy part. Into skaters. Now, depending on how you wanna do this, You could make this a lot harder. So you could reach all the way down to the ground. You can step wider. Again, you modify how you want to do it. So see, going lower gets harder. Jumping further gets harder. All right, back into one more set of goddess squats. And remember, this is a simple little circuit you can just throw in during the day, or if you want to do a little HIIT circuit, you can just do a couple rounds of this Sometimes at the end, I'll just stay down for a little challenge. Okay, there was circuit number 1. All right, this is the second high-intensity functional training circuit. This one is 2 minutes. We're going to do side lunges. We're going to do up-downs and we're going to do a plank with legs in and out. Here we go. Other side. By the way, you want to think of doing rotational movements, front and back, side to side. So we're trying to move in a bunch of different planes, which is why I like these side lunges. Is there something different? Okay, now that you're down here Get yourself in a plank. We're going to go legs in and out, butt slightly high. Okay, this circuit is 2.5 minutes. This is my high-intensity functional training circuit number 3. Now here's what's important. You can also pull out the side shuffles. We're going to do those for a minute. You could pull out the air squats. We're going to do those for a minute. You can pull out the push-ups. So you could also pull out anything here, especially the side shuffles or the air squats, and do them as a simple 1-minute post-meal little snack. All right, here we go with side shuffles. The lower and faster, the harder these get. Alright, let's go into air squats. So I do these with a tap and reach. And big reminder here, keep your chest up. So look up, don't look down as you tap. I'm doing the tap to make sure I get low enough and driving into my heels, sitting back, and my knees are coming over my toes. Little form. Obviously you could bail on the arms and do them that way. I recently had someone tell me they do these in the bathroom on the airplane, so obviously they wouldn't be doing a tap and reach. At least I hope not. And final are the push-ups. Pray for me. I did a huge chest workout today. 30 seconds. Now remember, with these, you can do these on your toes. You can do them on your knees. You could do them against a wall. Wherever you are. All right. High intensity functional training circuit number 4 is 2 minutes long. We have squat jumps. By the way, I'm a big fan of jumping. It's great for bone mineral density. It's great for power. And you can modify it, right? You can start with a little one if you're just starting with jumps. Alternating front lunges, 30 seconds. Mountain climbers, 30 seconds. Alternating front lunges. The squat jumps and the mountain climbers are the hard ones. Probably didn't need to tell you that. Ready? Here we go. OK, next up are lunges. Shh. What's great about lunges is they require some balance. And especially when you're a little fatigued. It's a great time to throw some balance in because that's in real life when you need the balance, when you're fatigued. All right, mountain climbers. Start in a plank, and then I want you just to feel like you're almost hiking in place. Again, you can make these harder or easier, right? And finish off one more set of front lunges. Ah, can we agree that you can do anything for 10 minutes? Now I'm going to show you how. Join my free 10 Minutes to Win It Exercise Snack Challenge to get daily emails with ideas and motivation to get you moving, burning fat, and aging powerfully. You can find it at jjvirgin.com/exerciseshacks.
