First things first: Strength training cannot be neglected, especially if you’re trying to build lean muscle and lose weight. Forcing your body to push weights and challenge yourself week-over-week to do more is what drives results. Yes, there’s a whole lot you can make happen with your bodyweight alone or with a pair of dumbbells, we’ve written about that time and time again, more specifically, in our best bodyweight workouts story. But, strength training is king when it comes to the physique or figure.

Now, if you’re short on time, traveling, or are a bit more busy than usually (hello, holiday season), then you can always replace the weight lifting temporarily and do bodyweight circuits or HIIT workouts to keep everything in check.

For more elaborate programming, check out our 30+ FREE workout plans. For extended programming, check out our Size, Strength, and Shred Cycle or our 12-week Accelerated Starter’s plan.

How the Just One workout plan works

The Just One workout plan was designed specifically to make you think less. It’s one full body workout that you can do 3-4 days per week with a day of rest or cardio in between. But what about variety? That’s important, yes, but this is a short-term plan, and the one workout is covering all of your bases. Exercises, sets, reps, rounds, etc., can all be changed in 2 or 3 weeks. Consider this one of your go-to plans for a week-long vacation. You can also check out our 2-dumbbell workout plan with both a 4-day option and 3-day option.

Directions

Complete this ONE full-body circuit workout, 3-4 days per week on non-consecutive days for 1-3 weeks. You can do HIIT cardio (10-20 min) and/or 40 minutes steady-state cardio (bike, jog, row, ski, swim), on the other days. With every week, attempt to either become faster, or add work to the workout.

The Just One workout

 

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1 workout. 3-4 days per week, if necessary. Low lunge mountain climber x 10 / side Alternating bent-over row x 10 / side Deconstructed thruster (squat + press) x 10 Plank row x 10 / side Floor press x 10 Push-up x 10 Minimal rest. Repeat 7 rounds

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Low lunge mountain climber x 10 / side
Alternating bent-over row x 10 / side
Deconstructed thruster (squat + press) x 10
Plank row x 10 / side
Floor press x 10
Push-up x 10

Minimal rest. Repeat 7 rounds.

Still have energy? Add in a few more core exercises or isolation exercises for a body part of choice. For core exercise ideas, check out our piece on how to give your core a great workout. For body part-targeting exercises, check out our isolation exercise series for more muscle-definition.