Lisa Maximus


Oftentimes people approach me and tell me that they want to “get fit”.My favourite question to ask them in return is “fit for what? And compared to who? It gets people thinking.

Here’s the thing. Fitness is subjective. It means different things to different people. Fit to some means running a mile? To others, it’s lifting a big weight?

Let’s face facts though. To most of us, fitness means “looking good naked”. That’s what we really want.

Take Halle Berry for example. Does the average person want to know what she runs a mile in or how much she deadlifts, or how many pull-ups she does? Or do they want to look like her? The same goes for J-Lo, Kate Hudson. Truthfully most people’s goals or aesthetics in nature.

We’ve also been led to believe that we need to make tremendous sacrifices and workout hours a day for the body we really want. Truth bomb, most of us will get fit like them if we are just consistent. We don’t need a complicated or elaborate training program. We just need to eat right and set aside a bit of time to GO HARD.

How much time? 22 minutes.

If you want to be healthy, feel good and look great naked, guess what? That’s all you need. You just need to commit to 22 minutes. And not just any old 22 minutes. 22 hard minutes. Every. Single. Day.

Here is one of my favourite 22-minute workouts that will increase your fitness, improve your health and help you look good naked.

Set a timer to 30 seconds of work and 30 seconds of rest.

  • Set 1- Frog Hops.

Lace your fingers behind your head and squat down to 90 degrees then jump. Land right back into the squatted position.  You will do frog hops for 30 seconds and rest for 30 seconds for 4 rounds. This means you will jump 4 times and rest 4 times.

Then you will take a 2-minute intermission.

  • Set 2- Split Jumps

You will jump into a lunge, then jump in the air and switch feet. If this is too intense for you, just do reverse lunges and overtime work your way up to a split jump. You will again do split jumps for 30 seconds and rest for 30 seconds for 4 rounds.  Doing 4 rounds of split jumps and 4 rounds of rest.

Then you will take a 2-minute intermission

  • Set 3- Burpee

You will place your hands on the ground, jump into a push-up position. Then do a push-up, jump your feet back between your hands and jump into the air, clapping overhead. You will burpee for 30 seconds and rest for 30 seconds for 4 rounds.

Then you will take a 2-minute intermission

  • Set 4- V-up

You will lay on your back with your legs out in front of you and hands overhead. You will raise your legs straight up and hands straight up touching your fingers to your toes making your body into a V. You will work for 30 seconds and rest 30 seconds for 4 rounds.

Please remember that for each round you need to count your reps. You want to make sure you are getting the same rep number each time or increasing the reps by 1 each round.

This workout works for any combination of exercises. Take this rep scheme and apply it to any movements you enjoy like squats, deadlifts, push-ups, pull-ups, etc.

This is also a great workout to do each week and try and improve your reps each time you do it.