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Workout Routines

Need some workout inspiration?

Try one of the workouts below to shake up your routine! We asked our personal trainers to share their top workouts for getting fit in less time. On the road? Try our no-equipment-necessary circuit workouts. Want to target your trouble sports? Check out our 8-minute core igniter workout. Find more workouts on our Pinterest Workout Routine board

Total Body Tabata

Get a total body workout in just 12 minutes! 20 seconds on, 10 seconds rest.

  • Round 1: Alternate between jump rope and squats - repeat 4 times. 

  • Round 2: Push-ups and lunges - repeat 4 times. 

  • Round 3: Pull (your choice of trx row, band row, pull-up or dumbbell rows) - repeat 8 times. 

Bodyweight Circuits

No equipment? No problem! Hit all of your major muscle groups with this bodyweight-only circuit workout! 

  • Round 1: 10 squats, 10 scissor jumps, 10 push-ups - repeat 3 times. 

  • Round 2: 10 walking lunges, 10 squat jumps, 10 crunches - repeat 3 times. 

  • Round 3: 10 mountain climbers, 10 step-ups, 10 shoulder taps - repeat 3 times. 

  • Round 4: 10 tricep dips, 30-seconds plank - repeat 3 times. 

8-Minute Core Igniter

Got 8-minutes? That's plenty of time to build a strong core! Perform 4 total circuits. 

  • Round 1: 20 seconds crunches, 10 seconds rest. 

  • Round 2: 20 second plank, 10 seconds rest. 

  • Round 3: 20 seconds reverse sit-ups, 10 seconds rest.

  • Round 4: 20 seconds walking planks, 10 seconds rest. 


Tabata Supersets

This no-equipment-necessary workout is great when you're traveling or stuck inside due to winter weather! Perform each move for 20 seconds, then rest for 10 seconds. Repeat each round 4 times before moving on to the next. 

  • Round 1: Alternate push-ups with frog hops

  • Round 2: Alternate squat jumps with high knees

  • Round 3: Alternate V-sits with leg scissors

20 on the Treadmill

Show the treadmill who's boss with this 20-minute interval workout! Begin with a 2 minute warm-up (moderately paced walk), then complete the following circuit 6 times: 

  • 1 minute comfortable jogging

  • 1 minute all-out sprint

  • 1 minute recovery incline walk

Taly's Tabata Twenty

Get a great workout in just 20 minutes - at home or at the club. Taly is the family nickname of our spectacular Corporate Director of Group Fitness, Teri Bothwell ("Italyin girl" - get it?) Repeat the following circuit 10 times (20 seconds on, 10 seconds rest for each move):

  • squat jumps

  • push-ups

  • barbell squats

  • modified pull-ups (on a lebert equalizer or TRX)


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With 23 locations throughout Virginia, Maryland, and Washington, D.C., we have a club near you. And we have more group fitness classes, sports, personal training, day spas, yoga, cycling, weights and Zumba than any health and fitness family in the area. Make today the day.


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