Get your cardio burn plus total-body strengthening in one speedy routine.
Let’s face it: you can always find a good reason not to exercise. You don’t have time, the gym is too far, you’re traveling for work, your gym socks don’t match… the excuses are endless. But with minimal required space and equipment, and less than 30 minutes to complete, you can’t argue with this full-body workout.
Combining bodyweight exercises with resistance training, plus jump rope for a little cardio, this routine has got you covered. Perfect for wherever you are—a hotel room, backyard, even an office—this circuit routine hits all your major muscle groups and gets your heart working, no treadmills necessary!
Efficiency! Get a full-body workout in a short period of time, burning more calories.
Why It Works: Alternating between bursts of high intensity and active rest periods keeps heart rate up throughout the workout. These exercises target large muscle groups, burning more calories during exercise, as well as after.
Equipment: At least one set of moderate-weight dumbbells (you may also want a light set for shoulder exercises) and a skipping rope.
How To: Perform 12 reps of each exercise, skipping for one minute between sets. Aim to complete four rounds of the circuit. Warm-Up: One minute of skipping.
STATIONARY LUNGE WITH BICEPS CURL
Stand in a split stance holding a dumbbell in each hand (A). Bend your knees and lower into a lunge, while simultaneously performing a biceps curl (B). Extend your legs and lower the weights, then repeat for all reps.
STATIONARY SQUAT WITH SINGLE ARM RAISE
Stand with feet shoulder-width apart with a dumbbell in each hand (A). Bend your knees and lower into a squat, simultaneously raising the weight at your side to shoulder height (B). Hold the squat as you raise and lower the weight for all reps. Return to standing, then repeat with the other arm.
BENT OVER ROW
Begin in a bent-over position with your torso approximately 45 degrees to the ground with
dumbbells extended below your chest (A). Keeping your body stationary, bend your elbows and pull the weights up to your sides (B). Lower back down and repeat for all reps.
Begin in a push-up position with palms close together on the floor (A). Bend your elbows and lower into a push-up (B). Return to the starting position and repeat.