Full-Body Exercises

Walk Hard Workout for a Total-Body Burn

Hand walkouts can anchor a ­metabolism-igniting workout you can do anywhere.

Athlete performing a Walk Out
Duration 20 min
Exercises 4
Equipment X

Hand walkouts put a unique twist on the traditional plank, and will help form the backbone. Adding this move to your workout can fire up your metabolism and tax your whole body -- no weights required!

The Steps

  1. Reach down, touch the floor, then walk your hands out until you are in a plank position.

  2. With arms outstretched, hold the end position for 5 seconds before returning to the start.

Why it Works

“This workout uses one upper-body exercise, one lower-body exercise, and is bookended by a total-body move and cardio,” McDermott says. “You’re demanding that all of your body’s energy and muscular systems work together.” If you hit a wall, McDermott says to get a quick drink, take a few deep breaths, and soldier on. In reality, 20 minutes isn’t a long time to do anything."

The Circuit

This is a 20-minute total-body workout by L.A.-based celebrity trainer Andy McDermott. You complete four exercises as a circuit nonstop for 20 minutes: hand walkouts, pullups, walking lunges, and a stair run. If you start to fail at pullups as the rounds go on, you can substitute with band-assisted pullups or lat pulldowns. Stair running can be substituted with an incline treadmill run.

Exercise 1

Walkout You'll need: No Equipment How to
Walkout thumbnail
-- sets
2 reps
as needed rest
*Perform this exercise in a circuit, taking as little time as possible between sets.

Exercise 2

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
-- sets
20 reps
as needed rest
*Perform this exercise in a circuit, taking as little time as possible between sets.

Exercise 3

Stair Running
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
60 sec reps
as needed rest
*Perform this exercise in a circuit, taking as little time as possible between sets.
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