Here is a quick 15 to 20 minute workout guaranteed to make you scream for mercy. As always, consult your physician before starting any exercise program. This is pretty intense, but if you find it too easy, do it again.

Interval sprints: These should be done outside and then go all out. Run as fast as you can for 20 seconds. Walk slowly for 20 seconds and repeat. Do this 10 times.

Squat thrusts and pushups: If you don't know how to perform squat thrusts (also called burpees), consult a fitness professional, a reliable internet source, or e-mail me and I'll send you a detailed explanation. Perform 10 squat thrusts and one pushup, nine squat thrusts and two pushups. Continue this way until you get to one squat thrust and 10 pushups.

Walking lunge and box jumps: Perform walking lunges (with hand weights) for 20 steps. Immediately go to a box jump (or jump onto a bench) that is about 15 to 20 inches high. Jump up on the box 20 times.

There you go, short and not-so-sweet.

I would like to hear your stories. I want the good and the bad, inspirational, as well as the ones that may be less encouraging.

-- Rich Hess is Executive Director and Fitness Trainer at the Middlecreek Area Community Center. You can reach Rich at or the MACC at

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