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For womenBeginnerFull body

Express Burnout

A quick, no-frills blast for busy days.

  • 11 min
  • 14 movements
  • Difficulty 1–2/5
WorksBackCoreLegsFull body

The workout, in order

  1. Trunk Circles Left

    Difficulty 1/530 sec

  2. Trunk Circles Right

    Difficulty 1/530 sec

  3. Speed Run in Place

    Difficulty 1/530 sec

  4. Mountain Climbers

    Difficulty 2/530 sec

  5. Butt Kicks

    Difficulty 2/530 sec

  6. Plank Jacks

    Difficulty 2/530 sec

  7. Side to Side Squat

    Difficulty 1/530 sec

  8. Squat

    Difficulty 2/530 sec

  9. Angled Crunch

    Difficulty 2/530 sec

  10. Single Leg Crunch

    Difficulty 2/530 sec

  11. Waist Pinchers Left

    Difficulty 1/530 sec

  12. Waist Pinchers Right

    Difficulty 1/530 sec

  13. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  14. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day