Feeling squeezed for time? Ditch the hour-long gym session and unlock incredible results with this power-packed 22-minute bodyweight workout. Developed by UFC GYM personal trainer Daniel J Argota, this routine delivers a comprehensive full-body burn, boosting strength, cardiovascular fitness, and muscle activation, all in less than half the time of a traditional workout.
Argota emphasizes the efficiency of this circuit: "This five-pattern circuit takes just 22 minutes of focused effort but aligns with strength training guidelines, elevates your heart rate like a sprint, and activates your glutes and lats to a degree typically requiring weights. When time is short, intensity trumps duration."
This workout hits all the essential movement patterns: squat, push, pull, hinge, and anti-rotation. Get ready to torch calories and build a stronger you with these five exercises:
1. Push-Up with a 5-Second Isometric Hold:
- How to: Start in a high plank position, hands under your shoulders, body in a straight line. Lower your chest towards the floor. Pause at the very bottom, hovering just above the ground for a full 5 seconds. Push back up to the starting plank position.
- Why it works: The extended pause maximizes muscle engagement in your chest, triceps, and shoulders, mimicking the intensity of heavy weightlifting.
2. Jump Squat with 3 Bottom Pulses:
- How to: Stand with feet shoulder-width apart, holding light dumbbells at your sides (optional). Lower into a deep squat, keeping your chest lifted. At the bottom of the squat, perform three small, controlled pulses up and down. On the final pulse, explode upwards into a jump. Land softly back into a squat.
- Why it works: The pulses increase time under tension, targeting your quads and glutes, while the jump recruits fast-twitch muscle fibers for explosive power.
3. Prone "Pull-Up Superman" (1-2-2 Tempo):
- How to: Lie face down on the floor with arms extended overhead and legs straight. Lift your arms, chest, and legs off the ground into a Superman position. Bend your elbows, pulling them towards your ribs. Hold for 2 seconds, then slowly extend your arms back overhead for 2 seconds.
- Why it works: This exercise powerfully activates your lower back and scapular stabilizers, replicating the benefits of rows or pull-ups for improved posture and back strength.
4. Single-Leg Hip Thrust with a 2-Second Pause:
- How to: Sit with your upper back against a bench, one knee bent, and the other leg extended. Hold a dumbbell across your hips (optional). Drive through the heel of your bent leg to lift your hips off the floor, keeping them aligned. Squeeze your glutes at the top and hold for 2 seconds. Lower with control.
- Why it works: This unilateral exercise intensely targets your glutes, even surpassing squats in glute activation.
5. Mountain Climber:
- How to: Start in a high plank position, hands under your shoulders, body in a straight line. Engage your core and quickly drive one knee towards your chest, then alternate legs in a rapid, running motion.
- Why it works: This dynamic exercise engages your entire core, shoulders, hip flexors, and quads.
The 22-Minute Workout Plan:
Complete the following circuit:
- A1. Push-Up (5-second hold): 4 sets of 40 seconds work
- B1. Jump Squats with 3 pulses: 4 sets of 40 seconds work
- C1. Pull-Up Superman (1-2-2 tempo): 4 sets of 40 seconds work
- D1. Single-Leg Hip Thrust (2-second pause): 4 sets of 10-12 reps per leg
- E1. Mountain Climber: 4 sets of 40 seconds work
Workout Structure:
- Work: 40 seconds per exercise
- Transition: 15 seconds between exercises
- Rounds: 4
- Rest: 90 seconds between rounds
FAQs:
Q: Is this workout suitable for beginners?
A: While challenging, exercises can be modified. Beginners can reduce the hold time on push-ups, perform regular squats instead of jump squats, and start with shorter work intervals.
Q: Can I do this workout every day?
A: It's best to allow your muscles time to recover. Aim for 3-4 times per week, with rest days in between.
Q: Do I need any equipment for this workout?
A: No equipment is required, making it perfect for home or travel. You can use dumbbells for the squats and hip thrusts to increase the intensity.
Q: What are the benefits of this workout?
A: This workout boosts strength, cardiovascular fitness, muscle activation, and burns calories. It's a comprehensive full-body workout in just 22 minutes.