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    30-Minute Bodyweight Interval Workout (no equipment needed!)

    This workout from Pumps & Iron takes about 35 minutes and will leave you feeling like a true Olympian (even though, let’s be real, Ryan Lochte would have finished it in about 7 minutes).

    Hotel Room Workout (This 20-minute workout requires no equipment. Set an interval timer for 30 rounds of 10 seconds of rest and 30 seconds of work. You’ll go through the sequence five times.)

    A towel and a hard floor are all you need for this butt-busting low-friction workout from Pumps & Iron.

    Set an interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You’ll go through the following sequence of exercises six times.

    Dexter workout! Love this! When Dexter Kills do 10 burpees, When Deb says fuck 20 high knees, When Harry appears 20 alternating twist lunges, When Matsuka says a pervy comment do 10 jumping jack push ups, Dexter mentions Dark Passenger do 20 pulse squats, When Angel/Laguerta speak spanish do 10 side crunches (each side), and finally when the blood slides come out 10 superman planks!

    Medicine Ball Interval Workout - Repeat the following sequence 5 times, doing each of the 6 moves for 50 seconds. Take a 10-second break in between each move.

    16 Minute HIIT Circuit via Pumps & Iron (Set an interval timer for 24 rounds of 10 seconds of rest and 30 seconds of work. You’ll go through the sequence 6 times.)

    Double-ladder-workout I love rotational burpees so good for your obliques. Just make sure you have perfect technique especially on the get up! #fitness #training

    30 Minute Circuit Workout via Pumps & Iron (Set an interval timer for 6 rounds of 20 seconds of rest and 40 seconds of work. You’ll stay at each station (exercise) for 6 minutes before moving on to the next and resetting your interval timer.)

    Set a timer for 20 rounds of 40 seconds of work and 20 seconds of rest. Youll go through the sequence four times. at DietsGrid Official

    Set an interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You’ll go through the following sequence 6 times.