Full Body Cardio & Toning Circuit

By April 26, 2018workout

Full Body Cardio & HIIT Toning Circuit

High Intensity Interval training  (HIIT) is one of the best ways to burn fat and maintain a healthy body weight. Strength training also boasts those bragging rights, and the plyometric boosts in this workout will torch calories while sculpting the entire body.
 
This workout is a bit harder than you think it might be. We incorporated different exercises that utilize your whole body, and the jumping motions (which you can absolutely modify if you’re hoping to avoid impact) are one of the best ways to lose belly fat!

This is not a beginner workout but we do provide low impact options for these higher impact exercises (e.g. eliminate the jumping or stick to lighter dumbbells). If you’re relatively new to working out but want to try this circuit anyway — just start with 1 round, increase the recovery time and listen to your body.

READ MORE BELOW

EQUIPMENT + OVERVIEW
EQUIPMENT //
+    Dumbbells (optional for some of the movements)
+    Bench or chair for support
WORKOUT STRUCTURE //
This exercise serves as an excellent challenge for your muscles and lungs, hitting both strength and endurance. Start with a quick cardio warm up, grab a drink of water and HIIT it hard! Make sure to stretch and cool down once the routine is done.

 

WORKOUT DETAILS

Duration   30 min.  |  Type  cardiovascular, HIIT, strength training + toning 
HIIT + STRENGTH STEP-BY-STEP   //

 

2 rounds x 30 seconds of each exercise with 20 seconds of active recovery between sets.
Complete a total of 3 rounds.
  • Burpees
  • Tricep dips (with an optional dumbbell)
  • Tuck jumps
  • Forward lunges (optional dumbbells)
  • Plank with alternating leg lifts
  • Runner curls (dumbbell required)

BREAKDOWN //

1 // Burpees

Begin in a plank position with your hands directly under your shoulders and your legs out behind the body. Jump your feet forward towards your hands, into a deep squat, and jump straight up vertically with your hands reaching to the sky. Bring your hands back to the floor and jump your legs out behind the body again.

2 // Tricep Dips

Step 1 //

Sit in a chair or on an exercise bench, holding on to the edge with both hands, knuckles pointing forward. Slide your bottom off the seat and hold yourself up with your arms straight, keeping your body close to the chair.

Step 2 //

Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides). Next, straighten your arms once again for a count of two. Make sure your arms (not your feet) are supporting your weight throughout the motion.

3 // Tuck Jumps

Step 1 //

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Step 2 //

Rapidly dip down into a quarter squat and immediately explode upward. Drive your knees towards your chest, attempting to touch them to the palms of your hands.

Step 3 //

Jump as high as you can, raising your knees up, and then ensure a good landing by re-extending your legs and absorbing the impact by allowing your knees to rebend.

4 // Forward Lunges

Step 1 //

Stand with your torso upright holding a dumbbell in each hand by your sides. This will be your starting position.

Step 2 //

Step forward with your right leg approximately 2 feet or so from your other foot. Lower your upper body down, while keeping your torso upright and maintaining balance. Inhale as you go down. 

Note:  Make sure that you keep your front shin perpendicular to the ground so your knee is not extending past your ankle. This will avoid any unnecessary stress on your knees.

Step 3 //

Using  the heel of your foot, push up and return back to the starting position as you exhale.

Step 4 //

Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

 

Variations //

 There are several ways in which you could change up this exercise.

One way is to alternate each leg between reps. For instance do one repetition with the right, then the left, then the right and so on. A more challenging version can incorporate walking lunges. You would walk across the room, or towards any fixed distance, but in a lunging fashion.

You can also choose to do this without any weight!

5 // Plank with Leg-Lifts

Assume a pushup position but with your weight on your forearms instead of your hands. Brace your abs, clench your glutes, and keep your body straight from head to heels.

Now raise your right leg and hold that position for 1 second. Lower your right leg and then raise your left leg. Continue alternating back and forth for the prescribed time or reps.

 

Variations //

You can modify this exercise without actually lifting your legs. You can make it more challenging by lifting the alternate arm at the same time as you lift your leg. For example, when you lift your left leg, you will lift your right arm – this makes the movement much more challenging and requires even more core strength.

6 // Runner's Curls

(We swear by these – not only do they improve your running performance, but they give you admiration-worthy arms!)

Step 1 //

Stand up straight with a dumbbell in each hand, rotate your palms until they’re facing each other and tuck your elbows into your sides.

Step 2 //

With your arms remaining at a 90 degree bend, lift one arm up at a time by contracting your shoulders and moving your forearm. Think of it as exaggerated running arms, just with weight and without moving your lower body.

Step 3 //

Lift the dumbbell until it is at nose height.

Step 4 //

Squeeze and hold this contraction for one second.

Step 5 //

Slowly lower the dumbbell back down until your arm is back at your side

Step 6 //

Repeat with your alternate arm.

You did it! Don’t you feel energized and ready to take on the day? I know I sure do. Which move made you feel the most powerful? Remember that feeling as you take on any challenges throughout your day today!

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