Beginning in the seventh grade, I became fascinated with time, how fast it goes and how each year seems to go by faster than the previous year. When I once shared my perception of time with my 90-year-old grandmother, she said, “Just wait until you’re 80.” I’m still far from 80, so I can only imagine how fast time will go by then. It likely will go by in no time at all.
I’ve spent much of the last 30 years appreciating the impact that short workouts can have, and creating workouts that make you extremely fit in a short time. My next book, 14-Minute Metabolic Workouts, includes a thorough collection of these workouts that target the five components of physical fitness. Here’s two brand new workouts for you.
Treadmill Hill Pyramid 1
Use the same speed for each rep and for each recovery interval. For the reps, choose a speed that is challenging. For the recovery intervals, decrease the speed to a slow jog that enables you to recover.
| Duration | Grade | RPE | Intensity | |
| Rep #1 | 1:00 | 2% | 8 | 85-90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #2 | 1:00 | 4% | 8 | 85-90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #3 | 1:00 | 6% | 8.5 | 85-90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #4 | 1:00 | 8% | 9 | >90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #5 | 1:00 | 6% | 8.5 | 85-90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #6 | 1:00 | 4% | 8 | 85-90% max HR |
| Recovery | 1:00 | 0% | 2-3 | |
| Rep #7 | 1:00 | 2% | 8 | 85-90% max HR |
| Total Time | 13:00 |
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Resistance Band Circuit
This circuit alternates lower body and upper body exercises, moving from large muscles to small muscles. Go immediately from one exercise to the next.
| Exercise | Reps |
| Resistance Band Squat | 15 |
| Resistance Band Chest Press | 15 |
| Resistance Band Inner Thigh Pull | 15 with each leg |
| Resistance Band Bent-Over Row | 15 |
| Resistance Band Leg Curl | 15 with each leg |
| Resistance Band Cross-Overs | 15 with each arm |
| Resistance Band Reverse Lunge | 15 |
| Resistance Band Triceps Kickback | 15 |
| Resistance Band Squat Side Steps | 15 with each leg |
| Resistance Band Overhead Press | 15 with each arm |
| Resistance Band Biceps Curls | 15 |
| Total Time | 12:00-14:00 |
EXERCISE INSTRUCTIONS
Resistance Band Squat
Grab both handles of the resistance band with an overhand grip and stand with feet shoulder-width apart on the middle of the band. Make sure equal lengths of the band are on both sides of your body so that they are the same height on each side. Hold the band so it is behind your shoulders with your hands near your shoulders, your elbows pointed down, and your palms facing away from you. Bend your knees as you squat down until your thighs are parallel to the ground. Push through the heels of your feet to stand back up to the starting position, and repeat for the prescribed number of reps.
Resistance Band Chest Press
Wrap the resistance band at chest height around an immovable object. Stand with your back to the object you have anchored the band to and grab each handle. Step forward a few steps to create enough resistance and stand with one foot slightly in front of the other for balance. Hold the band at chest height with your elbows up and palms facing down. Push the band straight out in front of you until your arms are fully extended. Slowly return to starting position and repeat for the prescribed number of reps.
Resistance Band Inner Thigh Pull
Anchor the resistance band at ankle height to an immovable object and stand with your right side facing the object. Wrap the free end of the band around your right ankle. Stand perpendicular to the band and step away from the object to which the band is anchored to to create enough resistance. Lift your right leg slightly off the ground and sweep your right ankle across your body past your left leg. You can lean on a wall for support. Slowly return to the starting position and repeat for the prescribed number of reps before switching to the left leg.
Resistance Band Bent-Over Row
Stand with your feet shoulder-width apart on the center of the resistance band. Bend your knees slightly and bend over at the waist, keeping your back straight. Hold the handles at shoulder-width with your hands facing each other and arms extended. Pull the band up toward your chest, squeezing your shoulder blades together until your elbows form a 90-degree angle. Slowly return to the starting position and repeat for the prescribed number of reps.
Resistance Band Leg Curl
Lie face down and loop the resistance band around your right ankle, anchoring the other end to an immovable object behind you. Move forward from the anchor point to create enough resistance. Bend your knee, curling your right leg up until your heel comes close to your butt. Slowly return to the starting position and repeat for the prescribed number of reps before switching to the left leg.
Resistance Band Cross-Overs
Stand on the resistance band with your left foot and hold one end of the band with your left hand at the side of your left leg. Hold the other end in your right hand with your right arm across your body so that your right hand meets your left hip. Keeping your arm straight, use your shoulder and upper back muscles to lift your arm up and away from your body until your arm is fully extended. Lower your extended arm back down across your body to return to the starting position and repeat for the prescribed number of reps before switching to the left arm.
Resistance Band Reverse Lunge
Stand with your feet hip-width apart on the middle of the resistance band with your left foot on the band. Grab the band in each hand far enough away from the handles to provide enough resistance. Lunge back with your right foot and lower your right knee until your left thigh is parallel to the floor. Keep your left knee over your toes as you lunge back. Press off your left heel to return to the starting position and repeat for the prescribed number of reps before switching to the left leg.
Resistance Band Triceps Kickback
Stand with your right foot forward in the middle of the resistance band. Grab the handles and hold your arms at your sides with palms facing back. Keep your arms tucked by your sides with your forearms parallel to the floor and your elbows bent at 90 degrees. Extend your arms at the elbows until your arms are straight. Only your forearm should move. Return to the starting position and repeat for the prescribed number of reps.
Resistance Band Squat Side Steps
Secure a resistance band or physical therapy band around your ankles and stand in a squat position with feet shoulder-width apart and thighs parallel to the floor. Move to the left by pushing with your right leg while stepping laterally with the left while remaining in the squat position. Keep your chest up and back straight. Bring your right foot back to the starting position and continue for the prescribed number of reps before switching to the other direction.
Resistance Band Overhead Press
Stand with feet shoulder-width apart. Hold the handles of the resistance band with elbows bent at 90 degrees and pointing down and palms facing forward. Press the handles up and in together over your head until they meet. Lower the handles back along the same arc to the starting position and repeat for the prescribed number of reps.
Resistance Band Biceps Curls
Stand with feet shouder-width apart and your back straight. Hold the handles of the resistance band with your arms by your sides. Keep your elbows close to your body. Lift the handles by bending your elbow and rotate your hands so that your palms face up as the handles reach your shoulders. Lower the handles to the starting position and repeat for the prescribed number of reps.
Pre-order 14-Minute Metabolic Workouts:
https://www.amazon.com/14-Minute-Metabolic-Workouts-Fastest-Effective/dp/1510717943
Good stuff — thanks for sharing Jason! Always enjoy your blog posts.
Hi Jason! I am so excited about your new book! I did the Treadmill Hill Pyramid the same day I read it on your blog and it was awesome!! …Loved that it was nice and quick for a Friday afternoon workout! :)!
Hi Jason,
The Treadmill Hill Pyramid is a great workout. However, while it may be obvious to most runners, it should be noted that an adequate warm up and cool down should be included. Thus increasing the total time to closer to 30 minutes.
Thanks for your blog posts. They are a great resource for learning!
Yes, of course Bob. In the book, I explain that for all of the workouts, you need to do a warm-up and cool-down.
So noted……and I assumed as much. My bad……..I guess I need to read the book! 🙂
It’s already on Amazon for pre-order! Or a signed book on my website.