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It’s always fun trying a new workout (or at least it’s fun AFTER the fact 😉), & that’s exactly what I have for you today with this “Alphabet Workout”!
This is a high-intensity, short-duration workout (also known as Metabolic Conditioning). You won’t need any equipment & you can do it from anywhere. All you need is yourself & preferably a phone or timer to time yourself. (You can also recruit a workout buddy if you want, which will make it even more fun!). 💪
The key is to do the workout at YOUR maximum intensity & output — which will have you burning fat for the next 24+ hours AFTER the workout is over! Sounds like a pretty good deal, right? 🙌
I’ll explain exactly what the workout entails below, but if you want to download it for easy access on your phone &/or computer, just click the button below! ☺️
Alphabet Workout: Spell Your Name to Create A Unique, At-Home, Fat-Burning Workout
So here’s how this Alphabet Workout works:
- You’ll be using the letters in your first & last name to determine which exercise movements you’ll be doing.
- Each letter corresponds to a specific exercise movement & number (for example, 5 push-ups or 10 burpees).
- Workout movements can be modified if needed.
- The key is to do the workout as fast as possible (ideally, you’ll want to time yourself!)
- I’ve come up with 5 different ways to do this workout — feel free to try them all or choose the one that feels best for your current fitness level.
5 Ways to Do This Alphabet Workout
1. First Name + Last Name — 1 Time (as fast as possible)
This is the most basic option, where you’ll use the Alphabet Workout Key below to complete all the exercises that correspond to your first name & last name — in the order that your name is spelled.
➡️ For example, if your first name was Lauren, you’d do:
- 20 Calf Jumps (L)
- 10 Push-Ups (A)
- 1-Minute Plank (U)
- 10 Burpees (R)
- 10 Burpees (E)
- 10 Push-Ups (N)
- …And then proceed with all the letters of your LAST NAME
And remember: Do the workout as fast as possible, & time yourself so you can see your starting point & try to improve on it in the future. ✅
This can be a good option if your name/workout ends up being really challenging or long, or if you’re just getting into fitness & need a more beginner-style workout.
If you choose this option & your workout ends up being less than 4-5 minutes long, I’d recommend doing one of the workout styles below if possible so that you can get an adequate workout & really challenge yourself. Or, you could use this option as a “bonus” or “add-on” for another workout.
2. First Name + Last Name — Multiple Times (as fast as possible)
If doing your first & last name 1 time through is a little too short (under 4 minutes) or you just want to challenge yourself more, you can do your first & last name multiple times through (rather than just once).
The number of times you decide to do will depend on how much you want to challenge yourself & how much time it takes to get through each round of your full name.
➡️ 2 or 3 times is probably a good place to start — & ideally you’ll want the workout to take less than 20 minutes total.
Choose your number of rounds, & then time yourself as you do the workout as fast as possible. (If you end up choosing TOO many rounds & it’s looking like the workout will take over 20 minutes, you could always change your number of rounds mid-workout if necessary).
3. First Name + Last Name — Repeat for Set Amount of Time
For this option, you’ll still be doing your first & last name, but rather than choosing a certain number of rounds, you’ll choose a set amount of time for your workout. I recommend trying 6 minutes or 8 minutes.
➡️ For example: If you choose to do a 6-minute workout, that would mean you do your first name, then your last name, & then do that pattern over again as many times as possible in the 6 minutes. (Use a timer to countdown from 6 minutes, & keep track of how many rounds you get.)
And if you can’t get through your entire first name & last name once in the allotted time, that’s okay, too!
4. Full Alphabet — 1 Time (as fast as possible)
This is another more challenging option, where instead of doing your first & last name, you’ll go through the entire alphabet once, in order. 🔤
Time yourself & work your way through it as fast as possible.
5. Partner Alphabet Workout
For this option, you’ll do YOUR first name & last name, & then you’ll do your PARTNER’S first name & last name (& your partner will do the same — both their first & last name, as well as your first & last name).
Make sure you both time yourselves, and as always, do the workout as quickly as possible!
You can either do this competition-style (see who can complete the workout faster), OR you can add up both of your times & try to beat your combined time together in the future, as a team. ☺️
Alright, my friend — now that we’ve gone through all 5 ways to do this Alphabet Workout, let’s get into the specific exercise movements you’ll be doing!
Alphabet Workout Key
🔑 Here’s the Alphabet Workout Key:
A = 10 push-ups
B = 20 jumping jacks
C = 20 speed squats
D = 60 high knees (each leg equals 1 — right = 1, left = 1)
E = 10 burpees
F = 15 butterfly sit-ups
G = 30-second wall sit
H = 1 minute plank
I = 10 jump squats
J = 20 split squats (each leg equals 1 — right = 1, left = 1)
K = 30 mountain climbers (each leg equals 1 — right = 1, left = 1)
L = 20 calf jumps
M = 20 seconds of running in place
N = 10 push-ups
O = 20 jumping jacks
P = 20 speed squats
Q = 60 high knees (each leg equals 1 — right = 1, left = 1)
R = 10 burpees
S = 15 butterfly sit-ups
T = 30-second wall sit
U = 1-minute plank
V = 10 jump squats
W = 20 split squats (each leg equals 1 — right = 1, left = 1)
X = 30 mountain climbers (each leg equals 1 — right = 1, left = 1)
Y = 20 calf jumps
Z = 20 seconds of running in place
➡️ Don’t forget: You can download a free PDF version of this Alphabet Workout below!
…And before you go, I’d love to hear what YOUR specific workout looks like using the Alphabet Workout Key above! Leave a comment below to share yours!
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If you’re reading this blog post about fat-burning, at-home workouts, I’m guessing you’re at least somewhat into living a healthy lifestyle. Am I right? 🙋♀️
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