18 Minute Tempo Workout
Print Workout Here
This is workout may not be the sweat session I had anticipated, but it is a burner baby! Wow! I loved it. Hope you do as well! Today this workout with the warm-up will only take 18 minutes of your time. Let’s do this!
What you will need:
- Nothing just you!
Warm-Up:
- 3 minutes of minutes of jump rope – which you can also simulate!
Workout: 50/10 – 50 second on and 10 seconds off for a total of 2 sets each for a total of 18 minutes of work.
Set 1
- Squat hold – Feet are hip distance apart, weight is in the heels, back is straight with shoulder blades retracted and your butt is down holding the squat like a champion!
- Lunge hold, left – Your legs are 3-4 feet apart, both hips are pointing forward, your shoulders are stacked over your hips with a straight back, and both legs are bent 90 degrees without having your front knee goes past your toes. Now hold this down like a champion!
- Lunge hold, right – Same as above on the next side.
Set 2
- Squat pulses – Same position as the squat position above but with a pulsing motion, gently moving up and down a couple inches. This burns!
- Lunge pulses, left – Same position as the lunge hold above, but with a pulsing motion, gently moving up and down leading with your back leg. If this is done properly you should be feeling the burn in the back leg. If not, shift your weight into the back leg more and bend it deeper.
- Lunge pulses, right – Same as above on the next side.
Set 3
- Squat jumps – Let’s get that cardio pumping with some squat jumps. Jump high and land low while being super soft and gentle on those knees. The more quiet you are on the land the more gentle you are on your knees. Always sink into your jump like you’re adding suspension into your knees.
Modification: Regular squats up and down with a nice straight back, bum pushed back and weight in the heels. - Lunge bunny hops, left – These lunges start in a position similar to a runner taking off in a race. So your front leg is bent 90 degrees while you’re leaning over top of it, and your back leg is straight behind you with power.
Modification: Stationary lunges up and down without leaning forward or jumping. - Lunge bunny hops, right – Same as above on the next side.
Modification: Same as above on the next side.
Repeat Sets 1 through 3 again
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Wow that was a good burner workout and I got sweaty at the end! Have a great Friday Ash!
Thanks Andrea! I hope this set you up for an awesome day!
wowzers!!! Happy Friday, burn baby burn!
Happy Friday for sure!
I felt that burn too! Awesome!
Nice! Love hearing that.
Burn baby, burn is right! I liked that style though!
Oh I’m glad you did. Have an awesome weekend!
Definitely was burning and sweating! Needed it though, thank you! :)
Beauty!
Holy crap! I’ll definitely be feeling that for the next few days!
I bet you will! And that makes me happy! He he. Enjoy your weekend!
Good ine
Awesome!
I’m going to have to wash my hair now!! You lied! Lol
Get out! Perhaps dry shampoo will do so I don’t look like a liar lol
Holy hell that was tough!! After a week of nothing due to a seized neck, this totally kicked my ass – literally lol
Perfect! That’s what I want after a week off recovering….slam the legs! Nice work!
Yup that kick my butt. Great change up. Ty Ash
Oh good! I’m glad you liked it Pat!
good enough for me, feeling my energy slipping a bit now that im getting very round lol….10 weeks to go
Oh wow! I can’t believe you’re that far already. So proud of you Ash for keeping up with these. Really listen to your body the next ten weeks. I know when I was about 6-8 weeks left I had to really slow down and then around with about 3-4 left I wasn’t doing any lifting. Just happy to be moving slowly and still exercising.
great burn! my legs are super wobbly now!
Perfect! That’s exact what I was going for. Awesome sauce!
Frig the legs were burning!
Unreal! Job well done Jen! Just what I wanted.
Done. Awesome burn!
Burn baby burn!
Legs are shaking!
Exactly what I wanted to hear! Great way to wrap up your weekend ;)
Summer is definitely a tougher schedule but we are getting them done! By month’s end I’ll finish them all!
I know you mentioned that…I’m impressed!
holy cow! legs are done!
And only in 18 minutes! Lovely!
Burning!
Exactly what I was going for 💪💪
Who knew you could sweat so much moving so little
Wow! I’m pumped to see you commenting on here. Today is a new day! Hahahaha
Yikes! I’m going to feel that later lol
Oh yeah and boy oh boy will it be rewarding!
Thanks for a great workout!!
You’re most welcome!!
Still a killer burn. No jumps as I am babying my knee until I know it’s better.
Just as you should! Still burns and works the body ??
Yup! I remember this one!!! Ow!!!
Hahahaha amazing! Good work. Enjoy the burn.
That burned!
As it should ?????
Legs were shaking!
These workouts seem to make that happen!!
Pulses were the toughest for me, but powered through. Feel great, thanks Ash ;)
They are insane how much they can burn! Great job pushing through ???
Holy Moly! Not one of my favourite ones but definitely feeling strong after it :) Thank you!
The toughest ones are sometimes the most rewarding! Nice work Sarah. Keep up this awesome work!
OMG
Hahah exactly!!!
Holy burn. Thank Ash
My pleasure!!
Yikes! Legs are shaking and burning!
I need to do another one of these soon! Seems to be working lol.
For sure. It was definitely a good one!?
With the warmer weather we been having, I ended up being sweatier than anticipated. Good workout, thanks Ash!
That’s awesome! Hope you had time for a shower before work lol.
Sweated this one out in the non-air conditioned hotel gym. This one was tough but had to burn off some of my sangria from yesterday.
I bet you smelt like summer!! Lol
Holy burn batman
??????
Lots of burn with that one!
Perfect! Happy Friday Amber!
That burn is the same reason I hate running lol all done though….went for an hour walk and then did this and have plans later to run stairs again. My legs are going to be dead
they most certainly are! You’re going to be so hungry later!
I did it I did it!! :)
Yahoo!!
Wow! My legs are crazy burning!! I’ve lost so much muscle cuz that was definitely way harder than before and I had to release my holds more than usual. Hopefully will get it back soon! Thanks Ash!
That happens after baby! It’s humbling. You’ll get it back though!
AGH my legs!!!
Lol
Holy Burner! Glad I did not skip this one to get caught up!
Me too! It’s a dandy!
This was a burner and 50 seconds seemed very long!
It sure can!
I was planning to do the 1,000 rep workout today while the little guy napped, but that nap never napped. Rather I decided to play catch up on one of the workouts I missed while down with the sickness. This being one of them. Little guy started fussing after the first set so I had to stop and nurse him for 10 minutes. Afterwards I warmed back up for three minutes, completed the last set and threw in 50 squats, 50 leg raises (each side), 100 calf raises and 50 clam shells (each side) before a good long extended cool down in addition to the one in this video. It may have burned, but it burned so good! And the stretch after was amazing! Thank you!!! ?
Wow you overcame some serious obstacles today to get your sweat on. I hope you’re proud of yourself! Many women would have threw the towel in…but not you!! Way to go!!
one down one to go lol
There you go!!
I keep repeating the same ones..problem is, I don’t remember doing them…lol #1 for
this week
Hahaha. That’s ok! Hopefully you see you keep getting stronger!!
Great Burn to end a busy weekend. Thanks Ash.
That one is always a burner! Glad you fit in some “me time” Ash!
Oh wow forgot how hard that one was; sounds easier than it is! I found the pulses killer! Thanks Ash, have a good day!
Totally sounds easier than it is ;)
Great start to your week lady!
Holy burny.. Got all the muscles singing!
Beauty! That’s what I wanted.
A little sweaty, a little burn-y (actually a lot burn-y). Thanks, Ash! Enjoy this sunny Monday!
You are most welcome Amber! Way to kick butt on this Monday!
My legs are shaking so much!
Good stuff.
These ones always get the legs!
Holy leg burn!!!! Thanks, Ash
Anytime lady!
Legs feel like they weigh 1000 lbs lol
I know the feeling lol
Burn baby burn legs are on fire Thanks Ash for this workout. I loved this style.
I’m glad you did! It’s super effective!
Ohhh the burn
Burny burny!
Did I ever curse myself for starting this right about the start of set 2! It was a tough one! Although I feel absolutely amazing now. Double header Monday, and I usually rest Monday’s as I workout both weekend days, BUT I’m ready for you and your extras this week!! Sooo motivated!
You would!! Way to rock it like always. You’re so motivating lady! Loves your glistening picture!
My belly is really starting to get in the way at 34 weeks pregnant but I did what I could! I subbed out the jumping with triceps, biceps and push ups because jumping and I are not friends right now!
Yay!! So impressed you’re still at it lady! Baby is coming soon. Good for you, and great medication choices.
Oh my gawd!!! The BURN! I don’t think I’m going to be able to walk tomorrow (why are my classes on the 3rd floor?!) ?
Hehe, it will help you work the lactic acid out. Great work!
Quad killer!
Oh yeah!!
Ouch! Done. Thanks for all form instructions. Knees thank you
My pleasure! Glad it worked.
I’m a little disappointed in myself after that one. Work harder next time!
Burn, baby, burn! That workout was fire!
Tough but pushed through. Thx
Woot woot! So proud of myself for getting in 3 workouts at my conference.
I found this one hard physically and mentally!! I clawed my way through though ?
I’m glad you did! Sometimes we need to challenge ourselves like that!
Burn!?
Beauty!
I loved this one tons!! Thank you!!!
Oh yay! I’m glad you enjoyed it.
Dripping and legs are burning!!! Love it! Happy Monday!
Just what I like to hear! Awesome Daniella!
Yikes!! burner!
Sure is ?
Feeling the burn !!!!!
You rock! Have fun tonight at boot camp!
Just in case you were wondering….that one still fucking sucks ass 3 years later lol
Hahaha all I have to say is “you’re welcome”.
Wowzers?
Hehe ?
Thanks.
My pleasure Oksana!
Rocked this one out while listening to the coaching call. Good sweaty times!
That’s amazing!! Love the multitasking Momma!!
I don’t think I like you today :P All day field trip and hot classroom but I’m secretly looking forward to the burn tomorrow :)
Wow that’s impressive!! Way to go lady! Maybe enjoy an epsom salt bath tonight ;)
Not impressed!! Lol hate you Ashley ? love the burn , and I thought this will be an easy quick one ?♀️Yeah no !! Thanks Ashley
Holy this was quite the unexpected burner! Thanks for a great workout!
At a cottage this week with the family on vacation but missing my RF workouts so bad! Set up the laptop and knocked this baby off in the living room while the family is crushing bacon and eggs at the kitchen table. Felt the burn most definitely but feels so good!
Oh man I’m sweaty! I know I’ll feel this even more later this week, which is what I suppose you call winning.
Still hard no matter how many times I do it! Happy hump day ?
Omfg ? I always forget the burn on this one. Dripping sweat. Now to figure out how to get up the stairs. ?
I just love that I can still get you going!!
Finally did a workout after far too long. Desperately needed that. My knees have been hurting and I was careful but this is the kind of strength training my legs need. That was brutal and good.
I’m glad to hear that! How were you feeling a couple days later?
Quite the burn PLUS heart pumping and all in 21 minutes. Love it!