I love my weights and muay thai, but sometimes it is fun to swap things up a bit. Try this high-intensity workout next time you are at the gym.

High-intensity workout

45 seconds on
15 rest
5 rounds total

  • Bench jumps
  • Thrusters
  • Jump overs
  • Burpee tuck jumps
  • Mountain climbers

Bench jumps - Stand over a bench with your feet on either side. Squat down slightly and then jump up onto the bench. Jump down again, landing softly. In a continuous motion, squat down again and repeat the motion.

Thrusters - Grab two dumbbells and hold them in front of your shoulders with your elbows pointing slightly forward. Keep your core tight. Squat down slowly and controlled. Raise your body up and accelerate at the top of the squat driving the dumbbells off the shoulders up in the air over your head. Bring the dumbbells down to your shoulders and repeat the motion.

Jump overs - Place a barbell on the floor and stand with both feet on one side. Jump over the barbell and then back again straight away. Repeat for 45 sconds.

Screen Shot 2016-04-21 at 5.55.49 PM.png
Screen Shot 2016-04-21 at 5.55.31 PM.png

Burpee tuck jump - Stand with your feet shoulder-width apart. Bend down and place your hands just in front of you. Jump your feet back into a high-plank position. Jump your feet back in towards your chest again and then jump up in the air tucking your knees into your chest. Repeat.

Mountain climbers - Place yourself in a high-plank position. Bring one knee at the time towards your chest and then bring it back. Repeat with your other knee as quickly as you can.