If you are still in “cozy mode” this winter, we’re right there with you! 

We know these cold months can make keeping a consistent fitness routine especially tough. And some areas are seeing record snowfall, which can make getting to the gym (or getting motivated) a challenge. 

That’s why our FASTer Way Pro Trainers designed you four workouts that take 35 minutes or less, and you won’t even have to find your mittens or warm up the car!

Each routine delivers:

• Effective and comprehensive workouts: That means no muscle group is left behind!
• A metabolic boost that will fire up your calorie burn for long after the last rep
• Strength-building movements—even if you don’t have access to a bunch of fancy equipment or heavy weights
• Links to exercise demonstrations, so you’re never left guessing, “What is that move?”

Is a Short Workout Even Worth It? 

We know what you’re thinking…. "Can a short workout really be a good workout?"

It's easy to feel that a "proper" workout requires an hour or more at the gym. However, according to training experts, shorter, focused workouts can deliver remarkable results—particularly when structured thoughtfully, like these are!.

In fact, one study published in the Journal of Applied Physiology found that brief, high-intensity training sessions produced similar or superior improvements in both strength and cardiovascular fitness compared to traditional longer workouts. This scientific validation helps challenge the persistent myth that effective exercise requires lengthy time commitments. Great news for you!

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What You'll Need

Getting started with these workouts is super simple. You'll need just a few basic items to maximize your at-home training:

Essential Equipment

• A pair of medium-weight dumbbells
• An exercise mat or carpeted area
• Water bottle and towel

(Please note: Dumbbells may be substituted for any kettlebell or barbell movements seen in the demonstration videos.)

Space Requirements

Clear a space roughly 6x6 feet, about the size of a typical yoga mat. This gives you enough room to move freely through all exercises while maintaining proper form.

Quick Setup Tips

• Gather up your equipment and have it ready to go
• Set your phone to Do Not Disturb
• Have your water bottle filled and ready
• Ensure your workout space is clear of obstacles

Now that you're equipped for success, let's explore your first workout: a metabolism-boosting Tabata session that makes every minute count!

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Workout 1: High-Intensity Tabata

(25 minutes)

Transform your limited time into an efficient calorie-scorching session with this structured Tabata workout. 

This format alternates 20 seconds of intense effort with 10 seconds of rest, optimizing your heart-healthy benefits while also building strength, endurance - and revving fat burning!

How It Works

Each circuit goes like this:

• Move 1: 20 seconds of work
• 10 seconds of rest
• Move 2: 20 seconds of work
• 10 seconds of rest. 

Complete four rounds of the circuit (totaling four minutes). Rest for one minute, and then move onto the following circuit and repeat until finished. We promise you’ll get a sweat in no time!

The Circuits

Circuit 1: 

• Move 1: Thrusters
• Move 2: Cheek-to-Cheek

Circuit 2:

• Move 1: Jump Lunge
• Move 2: Forearm Push-Up

Circuit 3: 

• Move 1: X-Jack
• Move 2: Curtsy Lunge with Overhead Press

Circuit 4: 

• Move 1: In and Outs
• Move 2: Skier Hop with Weights

Form Focus

Tabatas get intense quickly! Maintain quality movement throughout each 20-second interval. It's better to perform fewer repetitions with proper form than to rush through with compromised technique. 

Listen to your body and adjust the intensity as needed.

You’ve got this!

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Workout 2: Total Body Strength 

35 Minutes

When time is limited, but you're looking for a complete strength session, this workout delivers! 

Each movement is performed for three straight sets, allowing you to focus on form while building sustainable strength.

How It Works

Complete each exercise for:

• 3 sets of prescribed reps
• 30-60 seconds rest between sets
• Move to the next exercise after completing all sets

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The Workout

Set 1

• Chest Press: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 2

• Pec Fly: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 3

• Zottman Curls: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 4

• Bent Over Reverse Fly: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 5

• Sumo Deadlift: 3 sets of 8 reps
• Rest 30-60 seconds between sets

Set 6

• V-Sit: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Form Focus

Choose weights that challenge you while maintaining proper form throughout all sets. You’ll know if you’re working at the right weight if you can complete all reps with good technique, but the last few of each set feel challenging.

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Workout 3: Upper Body Focus 

(30 Minutes)

This targeted upper body session follows a straightforward structure that hits all the right places. Your biceps, triceps, upper back, traps, and shoulders will love this!

How It Works

Execute each exercise with intention:

• 3 straight sets of prescribed reps
• 30-60 seconds rest between sets
• Complete all sets before progressing to the next movement

The Workout

Set 1

• Bent Over Row: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 2

• Bicep Curl: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 3

• Tricep Push Up: 3 sets of 8 reps
• Rest 30-60 seconds between sets

Set 4

• Bird Dog Single Arm Row: 3 sets of 8 reps each arm
• Rest 30-60 seconds between sets

Set 5

• Preacher Curl: 3 sets of 6 reps each arm
• Rest 30-60 seconds between sets

Set 6

• Tricep Kickback: 3 sets of 8 reps each arm
• Rest 30-60 seconds between sets

Form Focus

Select weights that allow you to maintain control throughout each movement. 

Quality reps are worth the effort. You’ll build sustainable strength and prevent poor movement patterns that could lead to not-as-great results, or even injury. 

If you need to adjust weights between sets to maintain proper form, that's a sign of smart training!

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Workout 4: Leg Day 

(35 Minutes)

Each movement in this efficient lower body session is strategically chosen to target multiple muscle groups, helping you build strength and stability even on your busiest days.

Lower body workouts are especially great for working on balance and coordination. Scientists have found these kinds of workouts can help increase our quality of life as we age!

Expect to hit your hamstrings, quads, glutes, calves, lower back, and all the little muscles that support them!

How It Works

Follow this structured approach:

• 3 straight sets of prescribed reps
• 30-60 seconds rest between sets
• Complete all sets before moving forward to the next movement

The Workout

Set 1

• Straight Leg Deadlift: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 2

• Front Squat: 3 sets of 10 reps
• Rest 30-60 seconds between sets

Set 3

• Reverse Lunge With Passthrough: 3 sets of 8 reps each leg
• Rest 30-60 seconds between sets

Set 4

• Kettlebell Stiff Leg Deadlift Pulses: 3 sets of 12 reps
• Rest 30-60 seconds between sets

Set 5

• Heel Elevated Goblet Squat With Pulse: 3 sets of 8 reps
• Rest 30-60 seconds between sets

Set 6

• Curtsy Lunge with Weight: 3 sets of 6 reps each side
• Rest 30-60 seconds between sets

Form Focus

Prioritize stability and control with each movement. As you get tired in later sets, maintain your focus on picture-perfect form. 

It’s totally fine to go to bodyweight versions of these movements, or use a wall or furniture for balance on the lunges. 

Your future self will thank you for taking the time to build this foundation of strength the right way! 

(Love this workout? Get Our Pro Trainers’ 3 Secrets to Lean Legs, FREE!)

Making Winter Workouts Work for You

Finding time for fitness during the coldest and darkest time of the year can feel like adding another task to an already overflowing plate. Between family commitments, work deadlines, and household chores, it's completely natural to feel like there’s simply no time for a workout. 

That's exactly why FASTer Way workouts are designed with your real life in mind.

These four Pro Trainer-designed routines acknowledge that some days, you might only have a precious 25-minute window while dinner is in the oven or before the kids wake up. And that's perfect, because every moment you dedicate to moving your body counts!

Whether you're squeezing in a quick Tabata session between meetings or managing a full strength workout during your kids’ naptime, you're making meaningful progress.

You've got this, and we're here to support you every step of the way!

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