When you have a busy schedule, a 40 minute workout can be exactly what you need to get moving but still stick to all your prior commitments. If you’re serious about what you do and commit yourself fully, 40 minutes is more than enough as long as you have a clear plan and monitor your resting periods. UFC Gym provides a sample 40 minute workout to get you moving!


This routine consists of a short warm-up followed by 9 exercises with a short break every 3 exercises. Repeat this circuit at least 3 times.

Start with a Light Warm-Up

Bunny Hops - 60 Seconds

Repeatedly jump on the balls of your feet and make sure to stand tall while stretching your arms above your head.

Jumping Jacks - 60 Seconds

Photo: Steadyrun

Jump in the shape of a star, with your hands touching each other above your head and your feet spread apart. Return to standing position with your feet close together and your arms by your side. Repeat this movement for 60 seconds.

Cherry Pickers - 60 seconds

Stretching your body helps you to increase your flexibility and prevent injuries. The cherry picker stretch is the perfect way to relax your muscles and get you ready for your workout. Stand with your legs apart with a slight bend in the knees. Bring your arms in front of you and touch the ground. Once you feel comfortable with the gesture, bring your hands below you, pause and then bring your arms even further behind your legs. The further you go the deeper the stretch will be.

Get started!

Air Squats - 60 seconds

However unappealing squats may seem, they are a great way to build your leg muscles. Keep your chest high and make sure that when you go down or up, you keep your feet flat on the ground. This exercise can challenge your balance so bring your arms in front of you as you go down and bring them back to your side as you stand up. 

Lateral Push-Ups - 60 seconds

With your hands placed in push-up position, lower down laterally with your chest, chin and either your right or left hip touching the ground. Repeat the movement by switching between left and right when touching the ground with your hips. If you find push-ups challenging, or you are just starting, you can use your knees to help yourself.

Toe Taps - 60 seconds

Photo: nourishmovelove

Lie on the floor with your arms by your side, bend both knees to 90 degrees in a table position so that your thighs are perpendicular to the floor. Once you feel comfortable, slowly tap one foot to the floor while the other stays in the 90-degree position. Continue to alternate both feet.

REST for 30 seconds

Toe Squats - 60 seconds

Photo: getstrong

A variation of the standard squat. Start with your legs wider than your hips and then raise your heels off the floor. Lower yourself into a squat position and then slowly raise yourself back up. Repeat 10 times.

Leg Raises - 60 seconds

Photo: womensfitness

Lie down flat on the floor with your arms under your glutes. Bring your legs up straight, keeping them together and then bring them down slowly. Make sure to repeat the movement without rushing. If done correctly, you should feel a burn in your abs.

Knee Crunch - 60 seconds

Place your legs on a flat bench while lying on the floor. With your hands behind your head, draw your head towards your knees. Once you feel the strain on your abs, return to your starting position. Make sure to focus on your form rather than your speed. Try to repeat this movement at least 10 to 15 times.

REST for 30 seconds

Low Launches - 60 seconds

With your knees slightly bent and your arms in front of you, bring one leg at a time behind you into a lunge position and then switch. The lower you go the better it is for your glutes and quads. You may angle your feet a little when bringing your leg back for better stability.

Plyo Jumps - 60 seconds

Photo: gethealthyu

The main difference between plyo jumps and low launches is that you speed up the exercise. Make sure to keep your back nice and straight and as you bring one leg in front and the other in the back, try to almost touch the ground with your knee.

Opposite Arm and Leg Raises - 60 seconds

Place yourself on the floor with your hands and knees touching the ground and keep your back straight. Simultaneously raise one arm and the opposite leg so that they are straight out in front of/behind you. Make sure that you exhale when you raise your arms and inhale when you lower them back to the initial position. Repeat the exercise by alternating each side.


Want to receive more tips? Come and speak to one of our expert trainers at UFC GYM today!

Baptiste Solente (Calipso)

Learn more about UFC Gym Vietnam:

District 2 - Ho Chi Minh 3rd Floor, Thao Dien Pearl, No. 12 Quoc Huong, Thao Dien Ward

UFC Gym Website: http://www.ufcgym.com.vn/