Workout Wednesday: 20 Minute Fusion

Exercise is always fantastic, regardless of the intensity. I don’t think I’ve ever done a workout and thought, “Hmm, what a waste of time.” It just doesn’t happen. However, you know those workouts that leave you completely exhausted and your shirt feeling like you just did several lengths in a lap pool? It’s tough to have those workouts every, single time. I’m not sure my body could even handle it. Yet, when it happens, it is the best feeling. Well, when it’s over, at least.

Bootcamp today was extreme in the best way possible. I’m nervous to go to sleep, as when I wake up, I may not be able to put my arms above my head. We did a massive 30 minute circuit intermixing 200 & 400m runs and a 5 stations of various resistance training exercises. After a quick break, it was onto a full out, 20-minute Fusion workout.

I have only been introduced to Fusion over the past few months, and I must say, it can be an incredible use of your workout time. It pairs well with a cardio session, or even on its own. Fusion workouts are also extremely versatile and adaptable to so many exercises. Basically, you work at your maximum level of exertion, completing a few exercises within a one minute time frame. The goal is to work as quickly and powerfully as possible, while maintaining proper form throughout. Once you finish the allocated exercises, any remaining time within the minute is your REST. Once the next minute rolls around, you repeat the cycle. And repeat, and repeat, and repeat for the entire workout.

At first, your rest seems too long. You cruise through the first round and think, “WHAT? 25 seconds to rest? This is too easy!”

Just wait. By the 6th or 7th minute mark, you’ll be wondering how you are going to make it to 20! And if you are not, then you need to grab some heavier dumbbells and significantly increase your range of motion.

Fusion workouts are designed to make you sweat and your muscles fatigue. I’ve chosen three exercises for today’s particular Fusion #1 workout.

Fusion Workout 1

Fusion 1 Pics


Mountain Climber / Sumo Squat PulsesDumbbell Push Press

 Just remember that if you get to the half way mark and feel that it’s too easy, that means you need to increase your intensity. Pick up a heavier weight than you thought you could use, squat an extra inch lower, and bring your knees even higher on your mountain climbers.

Let me know what you think. After 200 push presses, your shoulders should have something to say about it!

Have you done Fusion workouts (or a similar idea) before? 

Do you enjoy the feeling of sore muscles from an amazing workout?

8 Thoughts on “Workout Wednesday: 20 Minute Fusion

  1. This looks like such a great workout! Fusion workouts seem really similar to “HIIT” cardio with a bit more strength involved. I love HIIT workouts. Once my knee is feeling better I will definitely be trying this :) Happy Wednesday!

  2. What a great workout! I love intense workouts that make you sweat and leave my muscles feeling sore. Those are the kind of workouts that make me feel so reinvigorated in a way. Love it!

  3. I really like how you made that graphic — what program did you use? Sounds like a TOUGH workout!

    • Kelly @ Femme Fitale on October 31, 2013 at 11:48 am said:

      Hey Hillary! I just use Word to make most of my graphics; I used it so much teaching middle school that I prefer it to everything else. I’ve tried to use photoshop and other programs, but get too frustrated!

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