Your Muscle-Crushing, High Intensity Steady State Workout

Ready to feel the burn? This is a nonstop workout that will leave you feeling tired and accomplished in just 24 minutes. You’ll need a couple of dumbbells and a medicine ball, to get started.



Medicine Ball Forward Lunge with Rotation

Push-Up With T Reach


Dumbbell Burpee Thrust

Lateral Shuffle with Up and Down

Medicine Ball Twists


Slow Alternating Forward Lunge Chops

Child’s Pose

Photo credit, GIFs: Tom Casey,
Model: Vinh Duong, 24 Hour Fitness