Hey there!
Today I want to share with you a routine that I have meticulously perfected over the course of 3 years. Now that is not to say that I have been sitting at a desk in the middle of a dark and dusty gym, racking my brain for ideas on how to tone up. It means that this routine has been produced over a long period of trial and error. Each exercise is effective for muscular definition and rife with cardiovascular exigence.
This workout targets every major muscle group, but the focus is on the leg muscles, because they are the largest muscle group, and therefore the biggest calorie burners. The circuit can be completed in as little as 15 minutes, or extended to up to an hour, depending on how many repetitions of the circuit you choose to complete.
One circuit is a good warm-up for beginners, and if you push yourself through each exercise, you will get results from a single run-through.
Two circuits are sufficient for a quality strength workout, and should take about half an hour. For a complete workout, this should be followed by a 15-20 minute cardio component. It can be something as simple as power walking or walking stairs, to something like kickboxing or running.
Three circuits will have you feeling sore the next day (great for those who LOVE THE BURN), and will keep your heart elevated into a cardiovascular state. You will not need to follow this with cardio.
Four circuits are for those who are typically inactive for the rest of their day, barring this singular workout. It will meet your cardiovascular and resistance quotas.
So let’s begin, shall we?
You will need:
a mat or carpeted floor
a step, chair, or stable table
hand weights in 2-3 different loads
(I use 2 5lb dumbbells, 2 10lb dumbbells, and a 20lb kettle bell)
a big bottle of water
a timing device if you wish to keep track (I use this one)
Each exercise it to be performed for 30-60 seconds. Some muscle groups will be stronger than others, so tailor your number of repetitions to your level of strength and endurance. I recommend pushing yourself harder through the squats, lunges, and push-ups because they work the largest amount of muscles (called “compound exercises“), will improve your overall strength the quickest, and will get your heart rate up to torch fat and build definition.
The exercises below are explained with links. The weight suggestions are simply what I use. You can perform all of these using only your body weight if you choose.
Here they are:
Goblet Squat – using heaviest weight
Push-Ups – on knees or toes
Mountain Climbers
Calf Raises – using lighter weight, hanging heels off a stair step
Lateral Shoulder Raises – using lighter weight
Scissor Lunges
Bicycle Crunches
Standing Glute Kick-Backs – (see description below)*
Tricep Dips – on the edge of a chair or stable table
Plié Squats – using heaviest weight
Bent-over Dumbbell Rows – using heaviest weight
Traveling or Stationary Lunges – using light weights
V-Up Crunches
Front Leg Raises – laying on the mat
Side Leg Raises – laying on the mat
Side Leg Adductions – laying on the mat
Hamstring Curls – laying on the mat, with heels up on a chair, stable table, or swiss ball
* To perform the Standing Glute Kick-Backs, stand in front of a wall or chair and place your hands on it for support. Kick your right leg backwards, squeezing your glute, until your leg is almost parallel to the floor behind you. Keeping the leg elevated, pulse your leg up and down in small motions. Ankle-weights can be used for this exercise. The harder the better!
That’s it! 17 exercises in 15 minutes (I tend to spend less time on Tricep Dips, Lateral Shoulder Raises, and Calf Raises). That means you should spend just under 1 minute per exercise. Feel free to omit or add any of your own. If you are just staring out, completing the circuit in 10 minutes (35 seconds per exercise) is not unreasonable.
Let me know how it goes!
Vigour and Vitality 