By Marissa Gainsburg, equipment sponsored by Rebel Elite Fitness
Give us 18 minutes twice a week and we’ll give you the results you’ve always wanted.
Linguists and neurologists have often theorised that the reason why so many TED Talks go viral is that they’re all held to an 18-minute limit – long enough to be meaningful, yet short enough not to bore you out of your mind. Trainer Idalis Velazquez’s All in 18 workout programme embodies that very concept, delivering snappy workouts that are proven to torch fat and sculpt head-to-toe hotness in that magic-number time frame.
As a mom with little time for herself, Idalis specifically created the routines with busy women in mind. The sessions are zippy for jam-packed schedules, require minimal at-home equipment (a mini band or theraband and some dumbbells) and are scalable to every fitness level. Plus, they target the areas we struggle with the most: thighs, tummy, butt and back of the arms. “After having my second daughter, I went through a period of not working out as often as I used to and I lost strength and definition in those ‘trouble’ spots,” says Idalis. “I experimented with various methods until I found that adding a resistance band to high-intensity strength-training exercises rebuilt and reshaped my body.”
READ MORE: Sculpt Your Entire Body With This Beginner Pilates Workout
Years later, the combo has helped her maintain that body – and now the secret recipe is yours. Idalis designed the following workout exclusively for WH readers, combining five of her favourite moves from All in 18. Make no mistake, this workout is tough – but it’s over before the credits roll on an episode of Modern Family.
How it works: Two or three times a week, perform the moves in order, with little to no rest in between; repeat the routine up to three times total, resting 30 seconds between rounds. To kick your metabolism into serious overdrive, complete the two-part finisher. You’ll be noticing a difference in just six weeks.
You’ll need: A set of dumbbells; a mini band or theraband tied in a loop
Watch our WH staffers perform the moves:
Banded kickstand dead lift
Stand with your feet hip-width apart, a mini band around your thighs (or use a tied theraband) and a dumbbell in each hand. Step your left foot back and rise up onto your toe. Keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees; squeeze your glutes. Reverse the movement to return to start. That’s one rep. Do 12, then repeat on the other side.
Banded squat jack
Stand with your feet shoulder-width apart, a band around your thighs, and push your hips back while bending your knees to lower into a squat. Stay low as you jump both legs out as far as you can, then jump them back in, maintaining a flat back. That’s one rep. Do 12.
Plank push-up with dumbbell drag
Place a dumbbell at the right edge of your exercise mat and get into push-up position with hands under your shoulders. Brace your core and lower onto your forearms, then press back up, keeping your hips steady the entire time. Reach your left arm underneath your body to grab the weight and place it at the left side of your body. Lower onto your forearms, then push back up and place the weight back at your right side with your right hand. That’s one rep; continue alternating for 12 reps.
Curtsy with biceps curl and lateral front-loaded lunge
Stand with your feet hip-width apart, elbows bent and a dumbbell in each hand. Step your left leg back and behind your right, bending your knees to lower into a curtsy lunge. Brace your core and perform a biceps curl, lowering the weights and curling them back up. Step your left leg out to the left. Bend through your left knee and push your hips back to lower into a side lunge. Step your left foot in to return to start. That’s one rep; do six reps, then repeat on the other side.
Banded plank walk
Start in a push-up position with a mini band around both wrists. Brace your core as you step both feet out to the right side, then walk your left hand forward as far as possible. Step your feet back in and replace your hand underneath your shoulder to return to start. Step your feet to the right and walk your leftt hand forward, then reverse the movement to return to start. That’s one rep; continue alternating for 12 reps.
End off with this two-part finisher:
Offset reverse lunge and press
Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to the side. Brace your core and step your left leg back as you bend your knees and lower into a lunge. Step your left foot back in, just a few centimetres behind your right, as you press the weight directly overhead. Lower the weight and bring your feet back to hip-width apart. That’s one rep; do as many as you can in 30 seconds, then repeat on the other side.
Two plank jacks, one star-jump combo
Start in push-up position with hands under your shoulders. Brace your core as you jump both legs out to the sides, then back in, then out and in again. Spring your legs forward and jump as high as you can as you open your arms and legs in the air, forming a star. Land softly and step back into push-up position to return to start. That’s one rep; do as many as you can in 30 seconds.