Tough Mudder Training: 3 Moves, 12 Minutes, No Excuses

Check out this workout on the Microsoft Health web dashboard and kick your training into high gear.

There’s no excuse to skip a workout when you can get in a killer sweat session at home in under 15 minutes. To complete this on-the-minute workout all you’ll need is a bit of space, a stopwatch, and some mental grit. Don’t be fooled, while this workout might look easy, fatigue sets in quickly. Wondering why this is one of the best ways to train for a Tough Mudder? “On the minute training creates an opportunity to push your cardiovascular system, and trains it to recover quickly – which is what the course is about.” says Jen Widerstrom, trainer on the Biggest Loser.

Start this workout at the top of the minute, pushing yourself to complete 30 mountain climbers (15 each leg), 10 push-ups, and 5 sit-ups as fast as you can. Use the time that is left within the minute to rest. If you find yourself not completing the reps within 60 seconds, do 5 push-ups instead of 10. Not feeling exhausted at the 12 minute mark? Up the reps and the minutes, stopping at 15 – 20 minutes instead of 12. 


Start in a plank push-up position then alternate bringing one knee to your chest at a time. Keep your core tight and your feet moving quickly. 


Place your hands in front of you on the floor under your shoulders. Assume a plank position, keeping  your back in a straight line. Engage your core and lower your body toward the ground until your elbows reach a 90-degree angle, then rise back into a plank.  Make this move easier by doing the push up from your knees.


Lay on the floor in a sit-up position, holding the plate above your chest with arms locked out. As you rise up, bring it directly overhead. Return to sit-up position and repeat.  

*Use any leftover time to rest then repeat at the top of the minute. 

Put your training to the test on a 2016 course. Check out the full lineup, rally your team, and sign up.