Burning Calories While Exercising
Each circuit includes five exercises, with two high intensity cardio exercises and three strength exercises. Most moves are performed for about a minute, but can be modified to fit your schedule.
Each workout should take about 60 to 65 minutes, with short rests in between circuits. You should see your doctor before trying to exercise intensively if you have any injuries, illnesses or other conditions.
You will need to use various weighted dumbbells, a fitness ball, a step or staircase, a band and medicine ball. Perform each exercise in the circuit, one after the other, resting between exercises as needed.
For a long workout, do each circuit twice. You can also do one circuit of each for a shorter workout.
If this is your first time doing an intensive workout, go through each exercise once slowly to learn the movements. Monitor your intensity throughout the workout and back off if your heart rate gets too high.
Modify the workout as needed and avoid any exercises that cause pain or that are confusing. To warm-up, walk up and down a flight of stairs or choose any moderate cardio fitness for 3-5 minutes.
Stand in front of a 4-8 inch step and leap onto the step with both feet. You then jump down to the floor and do a jumping jack.
After the feet come back together, leap back onto the step. Continue alternating a jump on the step with a jack on the floor for 24 repetitions.
Hold medium weights and lunge forward with right leg. Push into the heel to come back, lift the knee for a balance challenge and take the right leg back into a reverse lunge.
Repeat for 12 reps on the right leg. On the second circuit, repeat this move on the left leg for 12 reps.
With a fitness ball supporting the back, lower into a sit until thighs are parallel to the floor. Lift the right foot off the floor a few inches, lower and lift the left foot off the floor.
Keep the body low and avoid bouncing up and down. Continue alternating sides for 1 minute.
Hold heavy weights just over the shoulders or at your sides and squat until the knees are at about 90 degrees. Lift halfway up and lower back down before standing all the way up.
Repeat this motion for 15 reps. Leap forward as far as you can with both feet together, landing with the knees soft.
Continue for a total of 3 jumps, leap to turn around, and then take 3 jumps back. Repeat for 1 minute.
Squat and place your hands on the floor. In an explosive movement, jump back into a push-up position.
Bring the right foot in, touch the toe to the floor and switch the feet in the air, bringing the right foot back and the left foot forward. Jump the left foot back, leap feet back between hands and stand up.
Complete 12 reps of this. Stand behind a 15-inch platform and hold heavy weights.
Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat for 15 reps before switching sides.
Stand with feet about hip-distance apart and squat, placing hands on the floor. Rise up onto your tiptoes while lifting the hips up towards the ceiling and straightening the knees as much as you can.
Squat back down, staying on your toes and repeat for 20 reps. Get into a lunge position with the back foot resting on a step or platform.
Hold light-medium weights and lower into a lunge, taking the torso to the thigh and the weights down. From there, straighten the front knee in a dead lift.
Bend the knee and push back to start, repeating for 12 reps on the right leg. During the second circuit, repeat this move on the left leg.
Place the hands behind the head, elbows out. Bend the knees into a squat, knees behind the toes and the torso leaning slightly forward.
Jump as high as you can, landing with soft knees into a squat. Repeat this movement for 60 seconds.