A fast workout for fast results with Josh Carroll

This workout is a style of training I like to use when I’m short on time. Even if you challenge your body and ability with the advanced version of this workout, you should be finished in just 30 minutes.

I work in a world where I need to be “shoot ready” with very little notice, so workouts that give me maximum bang for my training buck are great ways to stay in shape without swallowing up hours of my time.

I enjoy the variety this style of workout gives me, of course more traditional strength training movements are also a staple part of my training menu, but when I feel like mixing things up this is one of my go-to workouts.

This workout has a traditional work to rest ratio (1:2), but nobody understands your current level of fitness and your body as well as you do. Considering this, you need to manage how hard your work level is. A perceived exertion rate of 7-8 is right on the cusp of high intensity. If you find you aren’t recovered for subsequent rounds you may need to do one of 3 things:

  1. reduce the perceived intensity level,
  2. reduce the working time or
  3. increase the recovery time.

A1. Assault bike

Adjust the seat so it’s at hip level. Mount the bike and begin pedalling, simultaneously moving the handles forward and back. Push yourself as hard as you can for 30 seconds.

A2. Battle ropes

Stand with feet shoulder width apart and core switched on. Alternate between your left and right arms, creating waves with the ropes for 30 seconds.

A3. Ball slams

Start in standing position. Slowly bend down as if you’re going into a deep squat. Pick up the exercise ball and return to standing, raising the ball above your head. In the same motion, slam the ball to the ground with force. Repeat this for 30 seconds.

A4. Squat jumps

Start in standing position with feet shoulder width apart, core and glutes switched on. Slowly sit back into a seated position. Once you’re at 90 degrees, drive through the heels and jump up as high as you can. Repeat this for 30 seconds.

B1. Hard plank

Get into regular plank position with core and glutes switched on. Bring your feet together so you can squeeze your quads. Without actually moving your body, focus on trying to bring your elbows and feet toward your belly button. This should create a harder activation of the core.

C1. Side plank

Lie on either side with your legs straight. Prop yourself up with your forearm so your body forms a sideways plank. Stack your top arm on your hip. Brace your abs and hold for 30 seconds. Be sure your hips and knees stay off the floor.

C2. Mountain climber

Assume a push-up position. Without changing the posture of your lower back, raise your right knee toward your chest. Return to the starting position and repeat with your left leg. See how many you can do in 30 seconds.

To complement your workout, check out the full meal plan on the next page!


Josh carroll is a Fitness First member and male model who is studying to become a personal trainer at the Australian Institute of Personal Trainers (AIPT). Follow him on Instagram @swaggyjc and Twitter @swaggyjc1.