My daily fitness routine is an 8-minute workout of 100 situps followed by 100 pushups. This no-excuse 8-minute flash workout routine is my secret to consistency. With an 8-minute workout, finding a rational excuse to avoid it is almost impossible.
My 8-minute workout habit came out of the covid pandemic. I started this daily flash workout ritual when lockdowns arose a few years ago. It wasn’t an 8-minute workout at that stage and comprised a poorly-executed daily series of 150 pushups after the situps rather than “only” 100 pushups. Later on, I aimed for better qualitative pushups-forms. I dropped my 150 pushup series for a 100 pushup series as part of my daily fitness routine.
My Minimalist 8-minute Workout
My daily 8-minute workout comprises one hundred crossbody situps followed by 100 regular pushups in about 7-8 minutes. Practical and uncomplicated by nature, this 8-minute workout provides multiple benefits for developing upper body core strength and cardio.
The 100 crossbody situps are perfect for warming up and raising the heart rate slowly. Simple and effective, situps have multiple benefits. Situps activate the following muscle groups:
- Rectus abdominis
- Transverse abdominis
- Internal and external obliques
- Hip flexors (iliopsoas and rectus femoris)
I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count. – Muhammad Ali
The 100 pushups are a higher-value plank position in motion, making them an excellent core exercise with cardio benefits when practiced under time constraints. Pushups activate the following muscle groups:
- Triceps
- Shoulders
- Pectoral muscles
- Lower back and abdominal muscles, to a lesser extent
Sit-ups and push-ups work without a gym. – John Varvatos
My 8-minute Flashworkout in Video
I haven’t taken the time yet, but I will upload a recent video of my daily flash workout soon!
In the meantime, below is a video of me doing 100 pushups on a paddle board, one of those cheat days where I only do a series of pushups.
Flashworkout Advantages in a Nutshell
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- Time-Efficient: Flash workouts save time, making them ideal for individuals with busy schedules seeking impactful fitness exercises in less time than traditional routines.
- Metabolism Boost: Flash workouts stimulate growth hormone production, which elevates metabolism and muscle growth, aiding body composition.
- Caloric Burn per minute spent: Flash workouts increase caloric expenditure, both during and after the workout, thanks to EPOC Effect. This supports weight management and fat loss.
- Cardiovascular Health: Flash workouts challenge the heart and lungs, improving cardiovascular fitness and endurance through intervals of elevated heart rates.
- Muscle Strength and Endurance: Intense bursts of exercise target various muscle fibers, enhancing both muscular strength and endurance.
Enjoy 🙂