All-out 2-minute Workout

Today’s exercises are ones that anyone can do because these can be done anywhere, require no equipment and the entire routine can be completed in as quickly as two minutes. This all-out workout provides high-intensity training that gets your heart pumping and allows you to work up a little sweat in only two minutes.

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#1 – Jump Squats

Begin in an upright standing position with your feet shoulder-width apart and maintaining proper alignment with your head, shoulders, hips and legs. Bend through your hips and knees to move into a deep squat.  Contract your core then raise up adding a jumping movement. Repeat the movement.

Jump Squats

Start with one set of 10 reps. Perform this exercise in a smooth, controlled movement. The intensity is light.


#2 – Burpees

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead. Jump with both feet then move down to the floor into a straight arm plank position. Raise up, extending both arms overhead again and still adding a jumping movement. Repeat the movement.

Burpees

Start with one set of 2 reps. Perform this exercise in a smooth, controlled movement. The intensity is light to moderate.


#3 – Jump Lunges

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Take a big step back with one leg and lower your back knee halfway to the ground. Jump with both feet and land with the opposite foot forward to repeat the same movement on the opposite leg. Repeat the movement, alternating back and forth.

Jump Lunges

Start with one set of 10 reps. Perform this exercise in a smooth, controlled movement. The intensity is light.


#4 – Burpees

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead. Jump with both feet then move down to the floor into a straight arm plank position. Raise up, extending both arms overhead again and still adding a jumping movement. Repeat the movement.

Burpees

Start with one set of 2 reps. Perform this exercise in a smooth, controlled movement. The intensity is light to moderate.


#5 – Skater Jumps

Stand upright with your feet shoulder-width apart. Bend your knees and hinge through your hips to move into an athletic position. Take a big step to one side as you counter the movement by raising your opposite hand. Repeat the movement on the opposite side.

Skater Jumps

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.


#6 – Burpees

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead. Jump with both feet then move down to the floor into a straight arm plank position. Raise up, extending both arms overhead again and still adding a jumping movement. Repeat the movement.

Burpees

Start with one set of 2 reps. Perform this exercise in a smooth, controlled movement. The intensity is light to moderate.


#7 – Basketball Jumps

Stand upright with your feet shoulder-width apart. Bend your knees and hinge through your hips to move into an athletic position. Take a big step to one side as you extend your hands in the same direction. Return to the center position as you extend your arms overhead, adding a jumping movement. Repeat the movement on the opposite side.

Basketball Jumps

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.


#8 – Burpees

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead. Jump with both feet then move down to the floor into a straight arm plank position. Raise up, extending both arms overhead again and still adding a jumping movement. Repeat the movement.

Burpees

Start with one set of 2 reps. Perform this exercise in a smooth, controlled movement. The intensity is light to moderate.

Give this two-minute intense workout a try. If you are just starting out, go slow and take all the time that you need. As you get stronger, reduce the amount of time it takes with the goal being that you can complete the circuit in two minutes or less. Then you can extend the time by adding more exercises to the routine.

If you want to lose pounds without doing heavy weights, grueling workouts or endless cardio, then check out the Low-Impact High-Result Home Workout program.