You Do Have Time to Work Out! Get Motivated
If you have 30 minutes...
YOU CAN: Get an amazing total-body workout, says Lang. Each of the following moves targets multiple muscles (think arms, legs, butt, and core) at the same time. Moving from one exercise to the next without resting, and adding in quick cardio bursts, will help you tone up and burn more calories.
ESTIMATED CALORIES BURNED: 256
ROUTINE: Use dumbbells that will keep challenging your muscles for 15 to 20 reps (5 to 10 pounds). After each move, do 1 minute of cardio (jumping jacks, jump rope, fast walking, jogging, step-ups, etc.), working at an intensity level of about a 7 or 8 on a scale of 1 to 10. Do the circuit 3 times.
- Walking lunge with overhead press
Stand with feet hip-width apart, holding dumbbells at shoulder height, palms facing forward, elbows bent at 90 degrees. Lunge forward with right leg, bending both knees, keeping right knee directly over right ankle. As you lift back up, slowly press dumbbells overhead until arms are straight. Then lunge forward with left foot and bring arms back down to shoulder height. Do 30 reps, alternating legs.
- Deadlift with row
Stand with feet hip-width apart, dumbbells facing sides, knees slightly bent. Hinge forward from hips, pushing glutes behind you and keeping back straight, until dumbbells reach your shins. Hold here for a breath, then bend elbows toward ribs, keeping arms close to sides. Lower arms back to shins, then pull through glutes to lift back up. Do 20 reps.
- Lateral lunge with chop
a. Hold a dumbbell with both hands at chest level and lunge to your right, bending right knee 90 degrees as you push hips back; keep left leg straight. At the same time, bring weight down toward right foot.
b. Return right foot to center and lift back up, bringing dumbbell diagonally across body toward left shoulder. Do 15 reps. Switch sides; repeat.
- Walking plank with push-ups
Start in full push-up position (hands under shoulders, abs engaged, back straight, toes tucked under). Walk hands and feet 6 steps to left. Drop knees to floor and do 5 push-ups. Repeat to right. Do series 3 times on each side.
- Side bridge
Lie in a straight line on your right side, legs and hips stacked, elbow under shoulder, abs engaged. Lift hips to form a straight line with upper body; lower. Repeat 10 times. For last rep, hold hips up for 10 seconds, then lower.
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