50 Minutes to Hell
Workout Time: 50 minutes
Equipment Needed: Mats, skipping ropes, any exercise equipment you choose for the exercise component part. This workout can be completed equipment free by using all body weight exercises and sprints for cardio.
How It Works
This workout is not for the feint hearted and is more of an endurance circuits session than a HIIT session, that I get my clients to do when training for obstacle courses. I complete a short couple of sprints to warm up before but as it’s a long workout I don’t do an overly long warm up.
The workout outline is as follows, for 10 rounds of the following, to complete a total of 50 minutes:
- 2-3 minutes of exercise work
- 1 minute of cardio (I like skipping)
- 30-60 second plank
- 30-60 second recovery
The time variations given here is so the workout can be adapted for beginner, intermediate, and advanced fitness levels.
I teach clients in an area where we have all the exercises to be completed in one area, and they have a spot ready 5 metres away for skipping and planking on a mat each.
An example of the workout I would make for more advanced fitness levels:
- 2.5 minutes work
- 1 minute skip
- 1 minute plank
- 30 second rest
Exercises: (for work period)
- Inch worm + Push up
- 360° Lunges (Lunge forward, squat to the side, lunge back, swap leg)
- Leg circles (do a sit up with a 5kg plate and your feet in the air at a 45 degree ‘V’ shape angle. At the top of the sit up, wrap the weight around your legs in a figure 8. Swap the side you wrap the weight around first each time you sit up)
- Pull ups (10 wide and 10 narrow continuously)
- Man makers (renegade rows + thrusters)
- Downward dog to triceps push up and back up (don’t have a name for this exercise, I just combine the two)
- Broad frog jumps
- 10 bicycle crunches + 10 jack knife sit ups
- Burpee to box jump (holding 2.5-5kg dumbbells)
The exercises for the workout are interchangeable for any exercises you like that are challenging and preferably ones that are a combination of two exercises or take a little longer to complete one rep of so that the time doesn’t go too slowly for clients. I also give weights wherever possible to clients to make it more challenging.
I have never finished this workout without everyone having worked to their limits and it always one of those ones where clients feel super proud and accomplished once completed. I always finish with stretches and everyone feels leaving great!
Stephanie Radnan is a Sydney based Naturopath, Nutritionist, and Personal Trainer who believes that when we are our best selves our possibilities are endless. In order to achieve this and make the most out of life, you need to be in a state of optimal well being; nurturing and balancing the powers inside and out. Her practice combines the use of herbal, nutritional, physical, and lifestyle therapies to revolutionise and enhance your health. Through consultation and personal training she will educate, inspire and empower you with the world of health and fitness to help you be the best you!
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.