The gym can be crowded after a long weekend, but just because your favorite strength-training class is full doesn't mean you have to skip out on a workout (or put in a lackluster performance on the elliptical). Instead, grab a ubiquitous BOSU ball and find a quiet corner of your gym, then do this total-body BOSU workout! You can repeat it a few times for a sweat-filled, start-of-the-week workout you'll be proud of.
Need some workout inspiration? Take this poster with you the next time you hit the gym: it's based on a typical workout at BLITZ, Sports Club/LA's intense conditioning class that incorporates cardio and strength-training moves as well as small class sizes to help you increase your power, strength, and endurance. I've taken a few classes and love the individualized attention and at-your-own-pace setup (it reminds me of CrossFit). The following workout is similar to a recent BLITZ class we attended: set aside at least 45 minutes to go through the entire total-body warmup and workout.
You'll need a medicine ball, a pair of dumbbells, a barbell, TRX straps, and a mat for the workout. Learn how to do the moves here.
The weather's nice and you're jonesing for a good sweat session, so take your workout outdoors with this cardio and total-body workout that is 30 minutes long and burns 300 calories.
After your run, you'll need a space with a bench or step, wall, and place to lie down. This would be a great workout to do at a local track.
- Run a 10-minute mile. You'll burn 135 calories.
- Do the following total-body circuit workout — repeat each circuit twice for a calorie burn of about 165 calories in 20 minutes. Learn how to do each of these moves here.
|Circuit 1||Step-ups||20 reps|
|Push-ups||15 reps; use your knees if necessary|
|Walking lunges||20 reps|
|Circuit 2||Jumping squats||15 reps|
|Tricep dips||15 reps|
|Elbow plank with leg lift||60 seconds with each leg|
|Circuit 3||Wall sit||Hold for 30 seconds|
|Bicycle crunch||10 reps|
|Side plank||30 seconds on each side|
All calorie counts are based on a 130-pound person.
Not only is an at-home workout excuse-proof, since it's free, it will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do, and other than a chair, it requires no props.
Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.
Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it.
Why do we love circuit workouts? It's simple: they torch calories while building muscle. So we created this efficient full-body circuit that combines several exercises to work multiple body parts at once. And since you can easily do this workout in the comfort of your living room, it's excuse-proof, too. It takes about 20 minutes! All you need is a set of dumbbells between five and eight pounds. Even if you don't have weights, you can still give it a go.
Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one round of an entire circuit.
Find the printable version here.
Mix it up a little, and try a Burn 60 workout that combines circuit training with running intervals. It's fast and fun, torching calories while building strength and stamina. That's a win-win. The classes are only offered in the LA-based studio, but luckily our own Anna Renderer is a trainer at Burn 60, and in this video, she breaks down the hour-long workout so you can do it at your own home or gym. Watch the video to learn the basic outline, and then give it a try.
Strength training is an important component of any fitness regimen, but when it comes to working out, many of us neglect it in favor of calorie-torching cardio — not a good idea, since muscles help you look slim and toned while also burning more calories so you are leaner. If you think you don't have time to strength train, try this six-minute do-anywhere circuit that we love. Repeat three times and you'll have toned your muscles in less time than it takes to watch your favorite TV show!
Drop the excuses: we've made a workout you can do anywhere. Torch calories and build some metabolism-boosting muscle with these body-weight exercises. Simply warm up, work out, and train your core, and you're done. If you're unfamiliar with the term burpee, you might know it as a squat thrust. Here's a detailed explanation of the burpee, just in case. We wouldn't want you to use not knowing a move as an excuse to skip a
good great workout.
Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on!
Work your entire body, pyramid-style, with celeb trainer Jackie Warner in just 10 minutes. Each time-saving exercise combines two moves, making the workout efficient and effective. To build strength and torch calories, you'll work your muscles to exhaustion. Grab some dumbbells, and get ready to work out with Jackie.
Looking for more? Tone your upper body in 10 minutes with this workout for sexy sculpted arms, and then stretch out and cool down for 10 minutes with ouryoga flow workout. Put all three videos together for a 30-minute full-body workout!