If you’re short on time but still want to get your heart rate up and muscles burning, this descending ladder workout is just the ticket. You’ll move through rounds of rowing, sit-ups, and air squats with decreasing reps, pushing yourself harder as the numbers get smaller. It starts off tough and ends fast, giving you that satisfying feeling of finishing strong. Grab your water bottle and let’s knock out this calorie-torching combo! Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer you will complete 24 calories on the rower, then 24 sit-ups then 24 air squats. Then you’ll move to the round of 21 and complete 21 calories on the rower, 21 sit-ups and 21 air squats. You’ll continue moving through the sequence finishing with 3 calories on the rower, 3 sit-ups and 3 air squats.

Equipment Needed

• Rower

Modification Options

If you don’t have a rower available to you, you can trade that movement for burpees.

Beginner: This workout should take you around 20 to 25 minutes. If you don’t believe you can complete that workout in that time, simply start with the round of 21 and move down from there.

Advanced: Add a full round of 27 reps to the start of the workout (27 calories on the rower, 27 sit-ups and 27 air squats), then complete the workout as described.

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