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3-Minute Power Hour Workout

November 20, 2013 by Hillary 11 Comments

Don’t miss your chance to win a delightfully comfy Go Long Crew from Albion Fit. GIVEAWAY ends tomorrow, 11/21.

* * *

Who says you need a full hour for an effective, metabolism-boosting workout? Not I!

Today’s workout is, once again, inspired from my favorite workout bud and personal trainer boyfriend. A “3-minute hour” is a set of three different exercises executed for one minute each without rest in between. A demanding three-minute order that feels like one hour gives it said name.

I constructed a full-body workoutwith three pieces of equipment that you may have at home, or could certainly find in your gym. With no rest between exercises, and only 1.5-2 minutes of rest between sets, you satisfy your cardiovascular system while toning sleek, toned muscles.

powerhour

timer

What You’ll Need

  • 1 kettlebell
  • 1 medicine ball
  • 1 pair of dumbbells
  • 1 interval timer – I download the free Seconds interval timer onto my iPhone (it rocks!)

Exercises

  • mountain climbers
  • kettlebell figure 8 + hold
  • kettlebell around the world
  • med ball thrusters: squat + overhead press holding ball with both hands
  • med ball uneven push-ups

If you have questions about exercises not listed, please ask! 

Notes + Instructions

  • Perform each exercise for one minute. Complete all three exercises in the set without resting in between. Upon completion of the third exercise, rest 1.5-2 minutes before moving on to the next set; move through the workout starting at Set 1 and finishing with Set 5.
  • I performed the push-ups and medicine ball uneven push-ups on my knees — shhh!

Happy Workout Wednesday!

* * *

If you only had 15-20 minutes to exercise, what would you do?

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Filed Under: Fitness Tagged With: 3-Minute Hour, 3-Minute Power Hour Workout, At-Home Workouts, Workout Wednesday

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Comments

  1. Holly @ EatGreatBEGreat says

    November 20, 2013 at 6:36 am

    I’ve always been under this misconception that I need to exercise for at least an hour to get a good workout in, but obviously that’s just not the case. Your workout definitely proved that – it definitely looks intense!

    Reply
  2. Ang @ Nutty for Life says

    November 20, 2013 at 6:46 am

    There have been so many great workouts on your blog lately! I am adding this one to my list. I really loved the kettlebell/burpee pyramid, so I have a feeling I will love this one, too. I have to put it on my schedule!

    Reply
  3. Lauren says

    November 20, 2013 at 8:47 am

    Love these circuits! Anything which keeps my mind from thinking about how hard things are is a winning workout for me!

    Reply
  4. Taylor @ Singletrackedmind says

    November 20, 2013 at 9:43 am

    If I only had 20 minutes to exercise, I’d do sprints or some HIIT circuit, most certainly involving a lot of jumping and kettlebells.

    Reply
  5. Jessica A says

    November 20, 2013 at 6:41 pm

    While I was reading about this workout, a picture flashed on Instagram on the side of the page, and it was of your fingers. That looks like something called Raynaud’s, and I was wondering if it happened when you were exposed to cold!? It looked pretty interesting, and I hope it wasn’t uncomfortable!! Also, this workout looks awesome for busy days!! Can’t wait to try it!

    Reply
    • Hillary says

      November 20, 2013 at 9:26 pm

      Yep, I get Raynaud’s Syndrome.

      Reply
  6. Emily says

    November 21, 2013 at 6:01 am

    If I only had 20 minutes to exercise, I would def do a full body MetCon workout using rest-based training. Actually working on a post right now about how to save time in the gym when you’re crunched for time.

    Reply
    • Hillary says

      November 21, 2013 at 9:28 am

      I look forward to reading that!

      Reply
  7. Liesl @ Fitnessinthekitchen says

    November 21, 2013 at 9:50 am

    Looks like a great circuit workout! I may have to try this one this weekend. My Saturdays are always so busy, so I love me a quick and sweaty workout.

    Reply
  8. Amanda @runtothefinish says

    November 25, 2013 at 1:52 pm

    OHHH I love this workout! I totally pinned it to do on Wednesday this week!

    Reply
    • Hillary says

      November 25, 2013 at 3:34 pm

      Awesome!

      Reply

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