POPSUGAR Fitness

Ready to Sweat? Take This Metabolism-Boosting Circuit Workout to the Gym

Apr 30 2014 - 5:20pm

Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout. The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's newest book, Total Body Transformation [1] ($23), comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts [2] instead. If you're up for a challenge, however, check out the workout below, learn the moves, print this chart [3], and get ready to burn calories and boost your metabolism.

To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch [4].

This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).

Source: Thinkstock [5]

Walking Push-Ups

If you don't have a bench, you can perform this move on the floor or with one hand alternating on a medicine ball. Lower to your knees if staying on your toes is too difficult.

Source: Total Body Transformation [6]

Forward and Backward Jumps

Source: Total Body Transformation [7]

Standing Shoulder Press

Start with 20 pounds for this workout and modify if necessary; your arms and shoulders should feel fatigued by the last rep.

Source: Total Body Transformation [8]

Ice Skaters

Source: Total Body Transformation [9]

Backward Power Lunge

Source: Total Body Transformation [10]

Sideways Running

This move will help increase your agility [11].

Finish the circuit with five minutes of indoor cycling before repeating the entire circuit for a total of three times.

Source: Total Body Transformation [12]

Ab Work

Now it's time to work those all-important abs. Repeat this section three times. Start with a 20-pound ball for this workout, and modify if necessary.

Supported Crunch With Medicine Ball

Supported Crunch With Medicine Ball With Twist

Supported Crunch With No Ball

Finish with 20 reps of supported crunches, this time with no ball in your hand.

Source: Total Body Transformation [13]

Print this chart here [14].


Michelle Bridges 60-Minute Workout
Warmup Rowing machine 3 minutes, plus 500-meter (1/3 mile) sprint
Extra Warmup Treadmill jog 20 minutes (5-6 mph, 2% incline), or 10 minutes at 5-6 mph (2% incline) plus 10 minutes at 3.5 mph (12% incline)
Circuit
(20 reps each)
Walking push-ups with one hand elevated
Forward and backward jumps
Standing shoulder press with barbell
Ice skaters
Backward power lunge, 20 each leg
Sideways running, 5 steps each way
Repeat circuit 3 times.
Final Blast Cycle 5 minutes
Ab Circuit
(20 reps each)
Supported crunch with medicine ball
Supported crunch with medicine ball with twist
Supported crunch (no ball)
Repeat ab circuit 3 times.
Stretch Cooldown stretches


Source URL
http://www.fitsugar.com/60-Minute-Circuit-Workout-34692030