POWER WORKOUTS REDEFINED

It's easy to let fitness slide during the festivities, but keeping up your routine doesn't have to be a chore. These quick, high-burn workouts make it simple to stay active, boost your energy, and keep that waistline in check - no matter how packed your calendar gets!

- BY JESS SMIT

Ultimate Performance Singapore (U.P. Fitness)

Pressed for time but still want a serious workout? The following powerhouse routine is a favourite among athletes wanting fast-track results, and with good reason. When done regularly, it doesn't just improve strength and conditioning, it fires up your energy levels and metabolism - leading to an all-round fitness boost.

This workout focuses on the essentials, targeting key muscle groups - legs, back, chest, and core - in a single, time-efficient session. Squats and deadlifts activate lower body and core muscles, while pull-ups and dips work on building upper-body stability and endurance.

We hear from Raymond Kiang, gym manager at U.P. Fitness

“It's simple yet demanding, designed to work within your limits while keeping up the intensity. The benefits? Increased strength, lean muscle growth, and a mental toughness that's hard to beat. You'll find that after a few weeks of this, every other workout will feel just a bit easier.”

The 10-rep range isn't arbitrary either. By keeping each exercise at 10 reps, you're working at the sweet spot for hypertrophy (muscle growth) and stimulating a high-lactate response that boosts growth hormone levels - think of it as a “reset” for strength and lean muscle.

All-in-one power workout

#1 Barbell Squats - 10 reps, then rest 60 seconds.

#2 Pull-Ups (medium grip) - 10 reps, then rest 60 seconds.

#3 Barbell Deadlift - 10 reps, rest for 60 seconds.

#4 Dips - 10 reps, rest for 120 seconds.

#5 Repeat this cycle up to four times for an intense, full-body challenge.