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Total-Body Workouts for Women

Autumn Calabrese’s Timesaving Workouts

Pressed for time? Try two timesaving workouts from Autumn Calabrese, the woman behind the 21 Day Fix and The Master’s Hammer and Chisel.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

The last time we saw Autumn Calabrese was about this time in 2014 when we shot her for our cover. And in those 365 short days, the 35-year-old spitfire put out two more wildly successful workout programs, wrote a cookbook that has sold more than 200,000 copies to date, and designed a lifestyle and fitness apparel line to be launched in December. Oh, and of course, she competed in and won the overall in the bikini division at the Iron Games, bought and decorated a new home, traveled the globe with Beachbody, and played single mom to son Dominic, now 6.

Fresh off a much-needed vacation, Autumn was replete with energy and ideas, creating two timesaving workouts exclusively for Oxygen as well as giving out healthy recipes and traveling tips for the holidays. Check out what Autumn has in store for you this winter!

Autumn’s Advice

The holidays are chaos for most people, and time is a valuable commodity. So I’ve come up with two intense workouts for Oxygen readers using compound moves that will work your whole body and get the highest calorie burn in the shortest time.

And here’s a fun twist: If you want to lift a little heavier and maintain muscle, do three rounds of 15 reps for each move. If you want to get in more cardio and burn off that pecan pie, lighten up the weight a little and do two rounds of 22 reps per move. Do one workout for an intense 15-minute session, or do them in tandem for a fast and furious 30-minute body blast.

Your plan: Do these moves in a giant high-intensity interval training set, resting no more than 15 to 20 seconds between moves and no more than a minute between rounds.

Workout 1

Bulgarian Split Squat Jump


Setup: Stand in front of a flat bench with one foot extended behind you, with the ball of your foot on the bench and your torso pitched slightly forward.

Move: Bend your front knee, then explode upward, lifting your front foot off the ground and tapping the knee in the air with your opposite hand while keeping your other foot pressed firmly into the bench. Land softly and repeat right away. Do all reps on one side before switching.

Autumn’s Tip: “The key is to stay tilted slightly forward from the hip. If you’re too upright, you’re arching your back and putting pressure on your spine.”

Bridge One-Arm Press


Setup: Position your head and shoulders on a bench so they are fully supported, and lift your hips in a bridge with your feet hip-width apart. Hold a dumbbell in one hand at your shoulder, elbow bent.

Move: Extend your arm and press the weight straight up as you lift your opposite leg, knee bent, up over your hip. Lower your leg and arm and repeat, completing all reps on one side before switching.

Autumn’s Tip: “Squeeze the glutes of the grounded leg while your other leg is in the air to keep your hips square and lifted.”

Clock Push-Up


Setup: Get into a push-up position with your hands outside your shoulders and your head, hips and heels in line.

Move: Bend your elbows and lower your body toward the floor until your chest nearly touches, then extend back to the start. Walk your hands one turn to the right, pivoting around as if you were a hand on a clock with your toes in the center, and repeat the process until you’ve done half your reps. Do the other half in the opposite direction.

Autumn’s Tip: “Take the time to get into your proper push-up position each time you walk a step around the clock.”

Workout 2

Step-Up Crossover


Setup: Hold a dumbbell at your chest with both hands and stand to the side of a flat bench. Place your right foot squarely on top of the bench.

Move: Extend your right leg and stand up onto the bench, bringing your left foot up over the top and across to the other side (right foot still on top). Touch down briefly, then extend your right leg once more, bringing your left foot back over and across to the original side to complete one rep. Do all reps on one leg before switching.

Autumn’s Tip: “Take it slow. This is not about speed. You don’t want to get your trail foot caught as you lift it up and over.”

Renegade Bench Row And Leg Lift


Setup: Get into plank with one hand on a bench and the other holding a dumbbell.

Move: Keeping your head, shoulders and hips in line, row the dumbbell up and back while simultaneously lifting your opposite leg into the air. Lower slowly, then repeat. Do all reps on one side, then switch.

Autumn’s Tip: “The biggest cheat I see here is putting your heel down to stabilize you. To challenge your balance and engage your core, keep your heel lifted off the ground at all times.”

Dumbbell Overhead Pull


Setup: Lie faceup on the floor with your knees bent and hold a set of dumbbells straight up over your shoulders, palms inward. Bridge your hips and lift one leg straight up into the air.

Move: Hold in bridge as you lower your arms back behind your head until they are hovering above the floor. Raise them back to the start, completing all reps while holding bridge.

Autumn’s Tip: “Be careful with your range of motion and only lower the weights back as far as you can while staying in control.”