NEED FOR SPEED
PROGRAM OVERVIEW
NEED FOR SPEED is a series of workouts for people who want to get in shape for whatever reasons don’t have a lot of spare time for training. All the workouts in this program are under 10 minutes and the only equipment that you will need is a Dumbbell and a Jump Rope.
There are 4 workouts for the week and ideally, the schedule will be a workout on Monday, Tuesday, Thursday, Friday with the other days being rest days. If you feel like doing something on the rest days have a look at the mobility section of the website as there are some perfect workouts in there that can help aid recovery.
Don’t discount shorter workouts I have written previously that these can be highly effective in done intensely enough. They are also a great way of further building your work capacity for longer workouts. It is far better to do a short workout than to skip exercising altogether because you feel you don’t have enough time.
LEVEL
◼︎ All Levels
WORKOUT LENGTHS
◼︎ 8-10 Minutes
PROGRAM DURATION
◼︎ There is no set length you should stick with the program for between 6 – 8 weeks. Although if you are still seeing results the program could be run for up to 12 consecutive weeks.
SETS AND REPS
◼︎ The Sets and Reps will be as many as you can do with good form in the allotted time.
REST PERIODS
◼︎ For this program, rest periods will be 10 Seconds between sets with a 1-minute break between Rounds.
EQUIPMENT
◼︎Jump Rope, Dumbbell
WORKOUTS
Play Video
WORKOUT 1
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata workout using one Dumbbell. There are a total of four exercises. We will do four exercises on our right side and then switch over and do the same four on our left. The workout utilises some big compound movements giving you a good bang for your buck. If you feel you are up to it you can repeat the sequence to increase your total volume. I have included a nice cool-down stretch at the end.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎Dumbbell
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 2
DESCRIPTION
8 Minute Tabata – Intense HIIT Workout – No Repeat Hi Team, Welcome to 🌼 OCTOBER MICRO WORKOUT MONTH 🌼 where we will be releasing two micro workouts a week so make sure you SUBSCRIBE 👉 https://bit.ly/3bwLEU0 and switch on notifications so you don’t miss out on what’s coming. We have previously spoken about the benefits of short workouts. More and more studies are supporting the incredible benefits that can be achieved from doing short intense workouts. I have previously spoken at length on the anti-aging and other benefits of micro workouts so make sure to check out those videos. Another benefit from doing shorter workouts which I haven’t discussed is that it can help keep your life in balance. Although I love working out there is more to life than spending hours each day in a gym. Life is for living and I workout so I can stay healthy and active in the other areas of my life. So this month I challenge you to give these micro workouts are a try. Like most things in life, your results will be a reflection of the amount of effort that you put in.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎Jump Rope
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 3
DESCRIPTION
8-Minute Fat-Burning Full-Body | Tabata for Beginners. This is another workout in my series of Micro Workouts Tabata Style. The format will be 20 Sec Work with 10 Sec of Rest. There are 15 different exercises no repeat. You don’t need any equipment and there are two rounds. Micro workouts are a fantastic way to fit exercise into your busy schedule. Time is one of the most valuable commodities that we own. Becoming efficient in the way that we use it can help us improve all areas of our lives. A great way to do this is to make use of the small moments that we will get throughout the day. Rather than mindlessly pi0cking up your phone and scrolling through social media set yourself the task of completing 2-3 micro workouts a day for the month of October. You will be surprised at the amount of time that we can let slip through our fingers just because we think that there is not enough of it to do something valuable. However, when you add them all together you will be amazed at what you can achieve. Remember to be mindful of your time and value every moment that you are given because once wasted you cannot get it back. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 4
DESCRIPTION
4-Minute Fat-Burning Micro Workout | Tabata for Beginners plus Cool Down Stretch As promised we today we have another micro-workout that can fit into anybody’s busy schedule. This one is a 4 Minute Full Body HIIT Tabata with a nice cool-down stretch. The total time would be under 10 minutes. Think of how many times during the day we miss the opportunity to do some physical activity because we mistakenly believe that we need to spend 45 minutes plus to see any meaningful results. Lao Tzu said that “A journey of a thousand miles begins with a single step.” Use this month to try my micro workouts they are the small achievable steps that you can take on your thousand-mile journey to an active and healthy life. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets:8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 1
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata workout using one Dumbbell. There are a total of four exercises. We will do four exercises on our right side and then switch over and do the same four on our left. The workout utilises some big compound movements giving you a good bang for your buck. If you feel you are up to it you can repeat the sequence to increase your total volume. I have included a nice cool-down stretch at the end.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎Dumbbell
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 2
DESCRIPTION
8 Minute Tabata – Intense HIIT Workout – No Repeat Hi Team, Welcome to 🌼 OCTOBER MICRO WORKOUT MONTH 🌼 where we will be releasing two micro workouts a week so make sure you SUBSCRIBE 👉 https://bit.ly/3bwLEU0 and switch on notifications so you don’t miss out on what’s coming. We have previously spoken about the benefits of short workouts. More and more studies are supporting the incredible benefits that can be achieved from doing short intense workouts. I have previously spoken at length on the anti-aging and other benefits of micro workouts so make sure to check out those videos. Another benefit from doing shorter workouts which I haven’t discussed is that it can help keep your life in balance. Although I love working out there is more to life than spending hours each day in a gym. Life is for living and I workout so I can stay healthy and active in the other areas of my life. So this month I challenge you to give these micro workouts are a try. Like most things in life, your results will be a reflection of the amount of effort that you put in.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎Jump Rope
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 3
DESCRIPTION
8-Minute Fat-Burning Full-Body | Tabata for Beginners. This is another workout in my series of Micro Workouts Tabata Style. The format will be 20 Sec Work with 10 Sec of Rest. There are 15 different exercises no repeat. You don’t need any equipment and there are two rounds. Micro workouts are a fantastic way to fit exercise into your busy schedule. Time is one of the most valuable commodities that we own. Becoming efficient in the way that we use it can help us improve all areas of our lives. A great way to do this is to make use of the small moments that we will get throughout the day. Rather than mindlessly pi0cking up your phone and scrolling through social media set yourself the task of completing 2-3 micro workouts a day for the month of October. You will be surprised at the amount of time that we can let slip through our fingers just because we think that there is not enough of it to do something valuable. However, when you add them all together you will be amazed at what you can achieve. Remember to be mindful of your time and value every moment that you are given because once wasted you cannot get it back. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video