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Home Improvement: Jackie Warner's At-Home Circuit Workout

Try this circuit workout from celebrity trainer Jackie Warner, star of Thintervention, to burn calories at home in just 10 easy exercises.

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woman working out in living room
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Get Started!

FITNESS invited tough-as-nails TV trainer Jackie Warner, star of reality series Thintervention with Jackie Warner, to turn your living room into a circuit that will whip you into ready-for-prime-time shape. "In this workout, you're using several muscles simultaneously, making your heart and body work harder, so you burn more calories and actually keep on melting fat afterward," says Warner, who included some killer firmers from her latest Xtreme Timesaver Training DVD.

What You'll Need

  • jump rope & resistance tube
  • pair of 3- to 5-pound dumbbells
  • one 8- to 10-pound dumbbell
  • stability ball

Before you begin: Grab your gear and follow the circuit in the order shown, inserting 30 seconds of rope jumping -- or other cardio, like jumping jacks -- after every two sculpting stations. Once you've hit all 10 moves, repeat the entire circuit. Ready to fast-forward to your sleekest physique? Just move the coffee table and get started!

Score this gear cheap! Exclusively for FITNESS readers: Go to proform.com and type in the code FITKIT at checkout to get this entire set of tools, a $75 value, for $50. Or use the code to get 10 percent off any individual items you need.

Watch the video of this workout!

Download the video to your iPod, Zune, or smartphone!

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Kickstand Squat

Targets: Butt, hips, and legs

  • Arrange jump rope in a circle on floor (as shown) and stand in center with feet hip-width apart, elbows bent by sides so that hands are in front of chest.
  • Step right leg out of circle and diagonally backward.

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  • Bend right knee about 90 degrees to lower into a squat as you hinge forward from hips and extend arms in front of you at shoulder level, palms down; left leg is straight, like a kickstand, heel on floor.
  • Push off right foot to return to start. Do 15 reps or continue for 30 seconds. Switch sides, repeat.

Watch a video demonstration of this exercise

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Flye Bridge

Targets: Chest, butt, and hamstrings
Gear needed: 3- to 5-pound dumbbells

  • Lie faceup on floor with knees bent, feet flat, holding a 3- to 5-pound dumbbell in each hand with arms extended out to sides at shoulder level, palms up.

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  • Lift hips so that body forms a straight line from shoulders to knees as you bring extended arms up to make dumbbells nearly meet directly above chest, palms facing each other.
  • Hold for 1 count, then lower to start.
  • Do 15 reps.
  • Jump rope for 30 seconds.

Trainer's tip: Keep thighs parallel throughout; don't allow knees to cave inward or splay outward.

Watch a video demonstration of this exercise

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Weighted Swing

Targets: Shoulders, back, butt, and legs
Gear needed: 8- to 10-pound dumbbell

  • Stand with feet wider than shoulder-width apart, toes turned slightly outward, holding a single 8- to 10-pound dumbbell in left hand in front of hips, palm facing in.

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  • Squat, keeping knees behind toes, and swing dumbbell back between legs.
  • Quickly stand up, swinging left arm up in front of you at shoulder level. Immediately return to squat position.
  • Do 15 reps or continue for 30 seconds. Switch sides, repeat.

Watch a video demonstration of this exercise

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Punches

Targets: Shoulders, chest, and abs
Gear needed: Resistance tube

  • Secure center of resistance tube in a door at chest height and stand with back to door, holding a tube handle in each hand, elbows bent by sides so that fists are by shoulders, palms down.

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  • Stagger feet and keep hips square, then alternately punch left and right fists directly forward at shoulder height.
  • Do 15 punches with each fist or continue for 30 seconds.
  • Jump rope for 30 seconds.

Trainer's tip: Play with your speed, punching faster several times in a row, then slower.

Watch a video demonstration of this exercise

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Ball Pike

Targets: Shoulders, lower back, and abs
Gear needed: Stability ball

  • Lie facedown on ball with thighs atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
  • Slowly roll ball toward body as you lift hips, keeping legs straight, to form an inverted V. Make it easier: Bend knees in toward chest to roll ball toward you.
  • Hold for 1 count, then slowly roll back to start. Do 15 reps.

Watch a video demonstration of this exercise

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Hopscotch

Targets: Abs, butt, and legs
Gear needed: Jump rope

  • Arrange jump rope in a circle on floor (as shown) and stand to left of circle with feet hip-width apart (so that right leg is closest to rope), elbows bent by sides, hands clasped in front of chest.
  • Hop right foot into center of circle, bending knee slightly, and bring bent left knee up toward chest.

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  • Push off right foot and hop left foot to just outside circle, bringing bent right knee up toward chest, to complete 1 rep.
  • Do 15 reps or continue for 30 seconds.
  • Jump rope for 30 seconds.

Watch a video demonstration of this exercise

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Balanced Biceps Curl

Targets: Biceps, abs, butt, and legs
Gear needed: 3- to 5-pound dumbbells

  • Holding a 3- to 5-pound dumbbell in each hand, arms by sides, stand on left leg with right knee bent and lifted in front at hip level.

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  • Lower into a single-leg squat as you curl weights to shoulders.
  • Return to start. Do 15 reps. Switch sides, repeat.

Trainer's tip: Keep your chest lifted and your focus forward to maintain form and balance.

Watch a video demonstration of this exercise

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Rainbow Lunge

Targets: Shoulders, back, triceps, butt, and legs
Gear needed: 8- to 10-pound dumbbell

  • Stand with feet hip-width apart and hold a single 8- to 10-pound dumbbell overhead with a hand on either end; bend elbows 90 degrees to lower weight behind head. This is start position. Make it easier: Beginners should use a 3- to 5-pound dumbbell.

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  • Lunge forward with left leg, bending both knees 90 degrees as you extend arms overhead, then lower arms to chest level in front of you.
  • Push off left leg to return to start, bringing weight overhead, then bending elbows to lower it behind head.
  • Do 15 reps. Switch sides, repeat.
  • Jump rope for 30 seconds.

Watch a video demonstration of this exercise

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Squat and Row

Targets: Biceps, abs, butt, and legs
Gear needed: Resistance tube

  • Secure center of resistance tube in a door at waist height. Stand facing door with feet hip-width apart, holding a tube handle in each hand; arms are extended and band is taut.

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  • Lower into a squat, bending knees 90 degrees, as you drive elbows directly behind you to pull handles toward chest.
  • Return to start. Do 15 reps or continue for 30 seconds.

Watch a video demonstration of this exercise

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Core Twist

Targets: Shoulders, back, abs, obliques, and inner thighs
Gear needed: Stability ball

  • Lie facedown on ball with shins atop its center, placing palms on floor so that they align under shoulders, with arms extended (body forms a straight line from head to heels).
  • Engage abs and spread feet about 1 foot apart atop ball.

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  • Keeping shoulders squared, slowly roll ball slightly to left and then right to complete 1 rep.
  • Do 15 reps.
  • Jump rope for 30 seconds.

Trainer's tip: To make this move easier, lie with thighs on ball.

Watch a video demonstration of this exercise

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Jackie's Jams

Steal this thumping 36-minute playlist from Warner's own iPod to stay in the right move groove straight through your circuit.

"Everything Is Beautiful" - Kylie Minogue
Everything

"You've Changed" - Sia
You've

"Dirty Picture" - Taio Cruz and Ke$ha
Dirty

"Girl I Love You" - Massive Attack
Girl

"Bulletproof" - La Roux
Bulletproof

"Acapella" - Kelis
Acapella

"Te Amo" - Rihanna
Te

"Addicted to Love" - Florence + the Machine
Addicted

"Faster Kill Pussycat" - Oakenfold, featuring Brittany Murphy
Faster

"1901" - Phoenix
1901

Originally published in FITNESS magazine, October 2010.

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What do you think? Review this slideshow!

8166954538
loribee53 wrote:

Exercises are great but please someone tell Jackie to put some clothes on!

1/20/2014 04:26:24 PM Report Abuse
Bjingalls1 wrote:

It would be great if there was a way to just print the instructions....just an easy quick print to take to the gym

12/30/2012 12:24:25 PM Report Abuse
dcwnlw wrote:

you can print all slides. click on the printer icon at the top of the page. then when it brings up the first exercies, click on "print all slides" that is above it. all the exercises will load on one page.

3/8/2012 05:36:55 PM Report Abuse
suepratt3 wrote:

I could have done without watching the CLINIQUE commercial between each of the video slides.

3/6/2012 02:19:47 PM Report Abuse
a4295838 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com/ I sincerely recommend it. Good luck to you all!

9/17/2011 04:50:16 AM Report Abuse
MDG8892 wrote:

The print-all-slides option still exists. Click on the print icon (at the far right of the icons above the article), which will bring up the print screen. Then just click on the "print all slides" link on that screen. It's above the Fitness logo.

3/14/2011 08:07:14 PM Report Abuse
hyper_cutie_pie wrote:

Great workout! Tried it last night and I'm sore today! Definitely strengthens your legs, arms and core.

2/10/2011 07:23:47 AM Report Abuse
kushala.shetty wrote:

Can we get Print all slides feature back

1/26/2011 09:43:56 AM Report Abuse
marlynn2001 wrote:

Amazing workout. Just did the complete workout at home. Instead of using a jump rope, I ran on my treadmill at 6.0 for 1 min in between circuit. It took me 30 minutes to complete entire workout. I loved it!!

12/9/2010 02:28:25 PM Report Abuse
Lancillotta wrote:

Thanks for this video and the PDF file. Great!

11/15/2010 02:58:47 PM Report Abuse
stephanie.morris2781012 wrote:

hello - can you get the message - we all want the print all slides option back. Is there a reason you took it away????

11/15/2010 11:42:52 AM Report Abuse
bethmccarver wrote:

Hi and advice for slimming down for a 79 yr. young grandmother that because of a knee replacement many moons ago, can't get down on the floor and back up on my feet without a lot of effort. I also have osteoarthis that makes it really, really hard to get back up from the floor. Thanks, BBMc

11/2/2010 11:23:12 AM Report Abuse
gcbfit4life1789323 wrote:

Hi everybody -- Like the rest of you, I am also wondering what happened to the "print all slides" button. It was much easier that way. The one slide at a time is way too time consuming.

11/1/2010 03:43:07 PM Report Abuse
dscheetzrn1 wrote:

The print all slides was great for those of us without the tech for on the go fitness

10/21/2010 05:51:50 PM Report Abuse
michaellovejoy wrote:

I was wondering if i was the only one missing the print all slides button....can you bring it back?

10/21/2010 12:57:00 PM Report Abuse
carolespetcare wrote:

Looks like a great workout but i can only print page 1

10/21/2010 07:29:53 AM Report Abuse
patrichart wrote:

I'm with kerrylee. Where is the "print all slides" button?

10/20/2010 11:40:28 AM Report Abuse
Marianne_EDITOR wrote:

Hi there -- if you click on "Get the Video Now" on the PDF file, the download for the video file will start. Sorry for the confusion!

10/14/2010 03:41:06 PM Report Abuse
ninjacrepes wrote:

Am I missing something? The download video link shoots you to a download of a PDF of the video screen, not the video itself.

10/12/2010 07:49:50 PM Report Abuse

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