POPSUGAR Fitness

Fat-Frying Mashup: Cardio and Weights

May 10 2014 - 11:30am

Combine your cardio with some strength training to reap the benefits of both types of sweat sessions. Today's Bikini Body Countdown [1] workout mixes running with toning exercises, so you build muscle while burning a bunch of calories in just 30 minutes. If you don't have access to a treadmill, just do some form of cardio that gets your heart rate up and keeps it up for five minutes. We use weights in this workout, so grab a set of dumbbells between five and 10 pounds. No dumbbells? No problem. This workout will still be effective without them.

Here's the plan. Familiarize yourself with the move explained below the workout, then print out the chart [2], and get ready to shred.


Time Exercise Notes
0:00-5:00 Cardio
Run Set incline to 1%, and speed between 5.0 and 7.0 mph.
5:00-10:00 Strength Circuit Perform each exercise for 45 seconds, then repeat on the other side.
Woodchop Holding weight high to left, cross the body bringing your arms outside your hip with right knee lifted.
Split squat Hold weights at your shoulders.
Side plank crunch Holding side plank, bring your top knee and elbow toward each other.
10:00-15:00 Cardio
Run Set incline to 2%, and speed between 5.0 and 7.0 mph.
15:00-20:00 Strength Circuit Do each exercise for 45 seconds, and repeat.
Standing weighted twist Hold weight at chest and twist ribs from side to side.
Bridge From seated position, push pelvis up to a tabletop position.
Straight leg sit-up Perform slow and controlled sit-ups with straight legs.
20:00-25:00 Cardio
Run Set incline to 3%, and speed between 5.0 and 7.0 mph.
25:00-30:00 Strength Circuit Perform each exercise for 45 seconds, then repeat.
Clam Do this side-lying glute exercise on the right for first round and the left for the second.
T-cross sit-up Roll-up to sitting bringing opposite hand to lifted foot.
Asymetrical push-up Hold elbow plank on one side while performing a push-up with the other. Do one side per round.

You get about 30 seconds rest at the end of each bout of strength training,

High to Low Woodchop

Split Squat

Side Plank Crunch

Standing Weighted Twist

Advanced Bridge

Straight-Leg Sit-Up

Clam

T-Cross Sit-Up

Asymmetrical Push-Up


Source URL
http://www.fitsugar.com/Running-Strength-Training-Workout-30-minutes-34635396