Express (20 min or less)

This is a basic but thorough upper body routine that uses the 40/20 format- 40 seconds of work followed by 20 seconds of rest. This interval format repeats 6 times and then there's a 1 minute break. There are 3 of these which makes a 20 minute total workout time. It's divided into different parts of the upper body (largest muscles to smallest):

1. Back & Chest
2. Shoulders
3. Biceps & Triceps

I am using a pair of 8s, 10s, and 15s, but if you have other weights available, have them ready to switch out if you need more or less of a challenge. 

This is a FUN, fast moving, express, full body workout. We pretty much don't stop moving for 11 minutes!

I decided to make this one a voice-over version with energetic music in the background. I put these moves in a specific order so that one exercise can go right into the next.

I'm using a pair of 15s as my heavy weights and 8s as my lighter pair. But I challenged myself with 20s and 10s a few times when I was practicing the routine. So, figure out what works best for you at your fitness level!

This 16 minute workout is perfect when you need a quick lower body workout! Remember, working the larger muscles of the lower body will help you BURN MORE FAT. So adding in quick routines like these are a great way to boost your caloric burn!

This glute focused leg circuit consists of 3 SUPER EFFECTIVE exercises:

Dumbbell Glute Bridges

Reverse Lunge- Knee Up

Staggered Stance Deadlift

You will need one pair of medium-heavy dumbbells. I'm using a pair of 15 lb weights.

This 20 minute workout blasts through calories by working the upper & lower at the same time! All you need is one medium sized dumbbell. This routine is perfect if you're traveling and don't have a lot of space or equipment, or if you're somewhere you can't get on the floor. 

This circuit consists of 3 single sided moves, repeated twice, with a cardio burst at the end.

I'm using one 8 lb dumbbell for the entire routine. 

For this glute focused routine, I decided to make a standing routine. It's only 15 minutes, so the perfect workout to add on, to do at lunchtime, while traveling, or while the baby is napping! I'm using a Hip Circle band (fabric), but you can use a rubber mini loop band if that's all you have. The fabric bands just stay in place better. 

I was in my 3rd trimester when I filmed this routine, but people who aren't pregnant still experience mid back pain all the time! So the movements in this circuit are so good for EVERYONE to do regularly. You don't need any equipment for this 12 minute mobility routine!

I made this 11 minute routine quick on purpose! This is a circuit you can squeeze in if you're short on time, if you're on a lunch break and can't get too sweaty, or if you're having back pain and need some relief. You'll need a pair of heavy weights for the rows (10-20 lbs each arm) and one lighter dumbbell for the reverse flies (5-8 lbs).

This is a very big day! My nieces and nephews are finally old enough to be in a REAL BekahFit workout ;) They were soooooooo excited to do this Turkey Burn workout with me this year! 

This 17 minute routine is a circuit of 4 exercises repeated twice and you only need one pair of medium dumbbells. 

I'm using 8 lbs and the kids are using 2s and 3s. 

Also, I'm in my third trimester and feeling GREAT!

I'm using a hip circle band for this workout. It's a fabric band. But if you only have a rubber loop band, that will work too! You can order a hip circle band here:  https://markbellslingshot.com/collections/hip-circles or you can get knock offs on Amazon or in some stores. 

Since this band is thicker, we won't be doing AS MANY reps as we would with the thinner, rubber bands. I recommend using a light or medium fabric band (not too heavy) so that you can get proper range of motion and muscle activation.

This routine is only 19 minutes, so it's the perfect add on workout or if you're short on time. 

After 11 years of filming workouts for this site, THIS IS MY FAVORITE WORKOUT SO FAR! I love it so much, I actually do it once a week myself! These 20 minutes go by sooooo fast. I've never done this format before, but I decided to do each exercise only one time. This keeps it fun and fresh and interesting the whole time! 

I'm using a pair of 8 lb dumbbells for the entire workout. And you'll need one heavy dumbbell for one sequence. 

I love these MOVE IT workouts b/c they are quick but effective! Every exercise in the MOVE IT series works your lower body and upper body at the same time. All the moves are done standing, so you're not getting up and down off the ground. This means you can get a lot done in a short amount of time. This 21 minute workout consists of 4 exercises repeated twice. You only need one dumbbell for the whole workout. I suggest 8  lbs-12 lbs. 

This 16 minute focused core routine is so effective! You can use a plate or a dumbbell.

(If using a 5-10 lb dumbbell, hold it horizontally)