Workouts Library

While this isn’t your traditional restorative practice, this stretchy flow will leave your body feeling open and rejuvenated! This practice combines the best parts of a restorative practice and a vinyasa flow. We will move slowly, gently, and intentionally through feel-good movements that release tight muscles and stiff joints. Equipment:  • Yoga Mat • Yoga Blocks [optional] Flow Structure Warming • Tadasana • Neck Stretches/Rolls • Half Sun A’s w/ Wrist Rolls • Vinyasa • Chaturanga w/ Knees Down • Baby Cobra Lifts/Lowers • Child’s Pose to Swan Flow Integration • Table-Top • Modified Side Plank • Gate Pose • Modified Reverse Warrior • Beast Plank Cat/Cows • Down-Dog Exploration • Low-Crescent Lunge to Half Splits Flow • Modified Runner’s Lunge w/ Twist • Forward Fold w/ Twist Peak • Warrior 1 • Warrior 2 • Reverse Triangle • Triangle Pose • Pyramid Pose • Revolved Pyramid Recenter • High Crescent Lunge • Airplane • Figure 4 Release • Passive Lizard w/ Quad Stretch • Puppy Pose • Child’s Pose w/ Threaded Needle • Supported Bridge • Waterfall or Happy Baby Rest • Your Savasana

We put on our brainstorming hats to create this no-equipment workout that challenges your upper body, core, and cardiovascular system. Our goal is to use one of our favorite workout formats, a descending ladder, combined with short bursts of cardio to amplify the intensity. Lastly, we’ll complete a 3-minute total body AMRAP to fully fatigue those tired muscles. Sometimes, we’re pressed for time and need a workout that uses the bare minimum. While this workout checks off those boxes, you’ll be doing anything but the bare minimum as you push, reach, and crawl for the next 30-minutes. Be sure to put in some work during the warm up to prepare your wrists and shoulders for the deep ranges of motion that are required during the workout circuit. The workout circuit lasts about 15 minutes, and we’ll break for a brief intermission between rounds 1 and 2. Each round will decrease in length, but the rest periods will remain the same (15 seconds). Following each round of push-ups, prepare to transition into the 30-second cardio interval. Once you’re finished, you’ll have minimal time to move into the next round. While this may sound cruel, we promise this maximizes the workout’s effectiveness! For the finisher, I’ve included a 3-minute AMRAP (refresh your memory on AMRAP workouts here) that “pulls it all together.” This AMRAP works the upper body, core, and cardiovascular system as a true test of your endurance and workout mentality. I have noted benchmark reps; however, you can complete as many as possible as long as you maintain form and safety. Like we mentioned in our article linked above, AMRAPs minimize rest breaks to maintain high intensity and energy consumption, which is one of the reasons they encourage maximum calorie burn in a short amount of time. The timer will indicate when it’s time for you to move on to the next exercise. I have to be honest — I dislike AMRAPs and EMOMs and find them incredibly tough to complete. That being said, I think it’s extremely important to do these types of workouts to challenge your mental fortitude and physical endurance. What workout formats are you looking forward to conquering? Printed Workout Warm-Up Workout Circuit 40/30/20 seconds on with 15 seconds off / 30 seconds of cardio R1 cardio: Shadow jumps R2 cardio: C skips (in place or moving) R3 cardio: Side shuffle and tap Exercises: Forearm plank + rock Superman holds High plank bird dog Tricep dip + ankle tap Plank pike reach Push-ups AMRAP (Aim for 8-10 reps) Bear crawl + parkour (reps per side) Inchworm Burpees Cool Down Freeform stretch

Okay, for real this time: I was sore after this routine. Even though I have legit reasons, I was still a little surprised! I used a “light” resistance band, but it did not feel very “light” with some of these exercises. Also, working out has been a struggle for the past three months: between recovering from an ankle sprain, work, life, adulting, human-ing, dog-mom-ing, etc., finding the time and motivation to exercise has been difficult. Holy cow, am I a downer or what? LOL. Remember, there is always hope, especially when you have a plan. Over the next month, I will work out three times a week for no more than 30 minutes. That is just long enough to get my heart pumping and feel accomplished, but not so long that I get stressed out about taking time away from my other commitments. **Workout Highlights** • 27 minutes, 3/5 Difficulty • Warm-up and cool-down included • Water break included • Easiest way to modify this routine: • Use a lighter resistance band • Move through a smaller range of motion • Lose the band entirely • You will need a looped resistance band to go around your knees • Remember your rib to hip connection • Move with focus, precision, and control Anywho, enough about me, let’s discuss this routine! I’ve got you covered with your warm-up and cool-down; both are roughly four minutes long. Our workout is 15 minutes, with one water break towards the middle. We target your lower body from all angles: standing, lying on your back, and lying on your side. The most targeted muscles will be your glutes, quads, and hamstrings. Your core will engage automatically through the positions we will be working in, but don’t forget to engage it mindfully, creating that rib to hip connection. Some of these exercises can be deceiving, so choose your band wisely. You might even want to use a few different bands with varying resistance if you have them. Either way, lighten the resistance, move through a smaller range of motion, or lose the band altogether if your form starts to suffer. The Workout Warm-Up (4 minutes) 30 seconds each • Ab Bracing with Breathe • Table Top • Bear • Quad Hip Extension – R • Quad Hip Extension – L • Teaser Prep with Hands – R • Teaser Prep with Hands – L • Abdominal Hollow Workout (15 minutes) 45 seconds on // 15 seconds off • Squats • Squat Pulses • Standing Hip Extension – R • Standing Hip Extension – L • Standing Hamstring Curl – R • Standing Hamstring Curl – L ** Water Break** • Bridges • Table Top Clamshells • Lateral Scissors • Sidelying Front Hip Abduction – R • Sidelying Hip Abduction Pulses – R • Sidelying Fire Hydrant – R • Sidelying Front Hip Abduction – L • Sidelying Hip Abduction Pulses – L • Sidelying Fire Hydrant – L Cool-Down (4ish minutes) 30 seconds each • Hamstring – R • Hamstring – L • IT Band – R • IT Band – L • Piriformis – R • Piriformis – L • Mermaid – L • Mermaid – R Happy Exercising! I hope you enjoyed this lower body pilates routine.

With this workout, I wanted to provide as comprehensive of a lower body strength workout as possible, in as little time as possible. It can be easy to get stuck in an all or nothing mindset; for example, have you ever found yourself thinking “I don’t have time for a 25+ minute workout, so what’s the point? I’ll just start again tomorrow…”? The problem with this kind of thinking is that “tomorrow” can sometimes become a sort of blank check, or long consecutive row of “tomorrows”, when in reality, it’s ideal that we do at least some movement, every day. That movement doesn’t need to be intense or a long duration. It all counts, and it’s important that we make time for rest days, active rest days, and workouts focusing on mobility, range of motion, proper alignment, balance, etc. The 24 minutes of activity in this workout are intense for both the muscles and lungs — hopefully, after trying this workout, we can help you challenge any black and white thinking of a certain length of a workout not being “enough.” If you have access to dumbbells and are familiar with the exercises in this routine, I encourage you to lift like you mean it, lift to challenge your own strength — keeping in mind that “challenging your own strength” is completely relative to each of us and our own unique and fluctuating starting points. For the strength portion of this workout, we’re doing 45 seconds active, with 20 seconds rest in between. If you want to use this workout to gain strength/muscle, chose a weight that by the last 10-15 seconds of that 45 second active interval, has you feeling like you’re huffing and puffing, and that you *almost* need to drop your weights. Or maybe you do need to actually drop the weights towards the end of the interval — no shame in that! Listen to your body, and have an eye on long term goals and sustainability over the quick thrill of being able to lift a heavy weight with diminishing form. Lifting for your ego is just a fast track to injury, and no one wants that kind of setback in their forecast. Workout Structure Warm up the glutes thoroughly with a Pilates inspired glute activation warm-up that gets the lower body muscles fired up, engaged, and ready for strength training. Then move onto a fast round of AB/AB, 2-set strength training that targets the lower body and glute muscles from multiple angles. Finish up with a cool-down and stretch. I’ve provided the weight that I’m lifting; please know that this is for reference only and not at all a suggestion for what you should lift. Workout Breakdown 24 Minutes Total 6 Minute Glute Activation/Warm Up 13 Minutes Strength Training 5 Minute Cool Down Glute Activation and Pilates: 40 Seconds Each  Bent and Straight Leg Combination Other Side Quadruped Alternating Hip Abduction CARS Other Side Bridge Squats Good Morning Alternating Reverse Lunges [Water Break] Strength Training: Lower body strength training done 45 seconds on, 20 seconds off. Exercises in groups of 2 in an AB/AB Format (4 Minutes per Group, 3 Groups Total) Group 1 Squat Press (I’m using 16 lbs or 7.3 kg per hand, 12 lbs or 5.4 in second round) Deadlift (I’m using 28 lbs or 12.7 kg per hand) Group 2 Reverse Lunge (I’m using 8 lbs or 3.6 kg per hand) Dumbbell Swing (I’m using 24 lbs or 10.9 kg total) Group 3 Goblet Squat + Side Step (I’m using 16 lbs or 7.3 total) Side Lunge (I’m using 9 lbs or 4.1 per hand) [Water Break] Cool Down and Stretch (30 Seconds each interval) Quad Stretch Other Side Standing Hamstring Stretch Other Side Wide Center Stretch Warrior Stretch Other Side Downward Dog Cobra This workout, while short, left me nice and sore afterwards. I would love to know what you thought about this workout, and please let me know what I can film next that might be helpful to you. Thank you for working out with me. Workout complete! Kelli

In this workout, we combine longer bodyweight strength rounds with shorter HIIT intervals for the ultimate bodyweight challenge in under 30 minutes. If you’re short on time, this is a well-rounded routine to give you everything you need. On the flipside, if you have a bit more time to give, you can certainly combine this with a core finisher to round out the workout (see recommendations at the bottom)! We’re using one of my favorite formats, which pairs a 60 second strength exercise with a 30 second HIIT exercise. I’ve brought this format out twice before for the FB community (see Upper Body Strength and Lower Body Strength workouts) and it’s been a hit — or dare I say HIIT — each time. While there are so many benefits to strength training alone, it can be really powerful to throw a bodyweight routine in the mix from time to time (or maybe all of the time if your equipment is minimal — whatever works for you!). The reason bodyweight training is so beneficial is because it relies on functional movements that directly translate to daily life. Your friend asks you to help them move heavy furniture? No problem. Need to climb several flights of stairs because the elevator is broken? Easy. Walk around the zoo for hours with kids/grandkids? No questions asked. As with most of our workouts, modifications are provided. Below is a written list of the most common modifications offered in this video. Modifications to try: • Split Jumps – Try stepping feet together in the middle before jumping into the lunge. Or, for completely low-impact, take the jump out and do a reverse lunge instead. • Walk-down Push-ups – Complete the push-ups with knees down. • Squat Pivots – Take out the jump and instead step back on the pivot. • Plank Up/Downs – Drop to your knees or complete the exercise with hands on an elevated surface (i.e. couch or bench). Want to add a little time to this workout? Here are some core add-ons that would be a perfect match! 15 Minute Ballet-Inspired Core Add-On Quick Non-Impact Core Stand-Alone or Finisher Circuits Quick But Intense Comprehensive Core Workout Since we were talking about functional movement, I’m curious: how has exercise impacted your day to day life? Having a deep “why” like this is so helpful in exercise consistency. I’d love to hear about it in the comments! For me personally, it’s being able to lift my toddler multiple times per day without back pain, or being able to take a hike or bike ride without hesitation. I hope you enjoy this fun total body routine. Thanks for working out with me! Printable Workout Warm Up (4:00): 8 Exercises; 1 Round; 30 Seconds Each Hip Openers Standing Jackknife 2 Torso Twists + Knee Squat and Press Walkdowns Spider Lunge w/ Rotation Quick Feet Butt Kickers Workout Format: For each pair of exercises, you’ll perform the 1st exercise for 60 seconds, rest for 15 seconds, complete exercise 2 for 30 seconds, followed by a 30 second rest. Complete 2 rounds per superset before moving on. Superset 1: Squat Split Jumps Superset 2: Walkdown Push-up Mountain Climber WATER BREAK Superset 3: Clock Lunges Squat Pivots Superset 4: Plank Up/Downs, alternating lead arm Squat Thrust WATER BREAK Cool Down (4:00): 8 Exercises; 1 Round; 30 Seconds Each Child’s Pose Spinal Rotation – R Side Lying Quad Stretch – R Oblique Stretch + Shoulder Rotation – R Spinal Rotation – L Side Lying Quad Stretch – L Oblique Stretch + Shoulder Rotation – L Wide Leg Hamstring Stretch

In today’s workout we are focusing on speed. This short but effective workout is designed to get you a well rounded workout in the shortest time possible for those days where you otherwise may not have exercised at all. I designed this workout after a recent bout of particularly intense work and life demands hit at the same time, making even a 20 minute workout seem like a lot. I intentionally built this routine to be easily used in two different time allotments: an express version that takes you through this full workout video and has a max time of 15 minutes, and a super express version that takes you through the “workout” portion for half the time cutting the total length to around 10 minutes. This routine is all done with the same 20 on and 10 off interval structure to keep it quick and simple. I have included a quick 3 minute warm up that rolls right into the workout to cut down on any unnecessary pauses; remember this is all about efficiency so we can get the best workout we can in the shortest time possible. So, after our 6 warm up exercises we go directly into the 8 exercises for the workout section. This is where you get a choice of going through these 8 exercises once through or twice. I give a clear call out when we finish a first run through of these exercises so you can decide to skip forward to the quick 3 min cooldown and be done in around 10 minutes or to go through the exercises a second time (as I do in the video) and get done in about 15 minutes. This way you can decide how much time you can dedicate to this workout. This is a total body workout so if you are using this after an intense upper or lower body day, either way you will most likely be using some of the same muscle groups. Don’t worry, though — you will be doing this with only bodyweight so you can adjust to make the exercises easier or harder and you will be doing just a few repetitions of each, so you should not have to worry about overworking sore muscles. With that said, this could also be used as an add-on workout if you want to do a second workout in a day. This can be done either immediately after your first workout or later in the day to get an extra bout of calorie burn. Let me know in the comments below what you thought of this workout and if you would like to see more like it and what types. Enjoy! Workout Structure: – One Section – Intervals of 20 Sec On and 10 Sec Off – Done Once or Twice Through Equipment: – Exercise Mat (optional) Warm Up / Cooldown: – Shortened But Built-In – Add Extra Time for Both as Needed Workout: Warm Up: 3 Min (20 Sec active, 10 Sec Prep) – March In Place – ¼ Squat Cross Punch – Standing Oblique Rockers – Alternating Reverse Lunge + Overhead Reach – Slow Jumping Jack – Squat Push Pull Workout: 4 or 8 Minutes (20 Seconds On, 10 Seconds Rest x2 optional) – Walk Down Push Up – Lunge L – Lunge R – Kneeling Rear Leg Raise L – Kneeling Rear Leg Raise R – Plank – Back Bow – Windshield wipers After one round, skip forward to timestamp 11:32 to cut the workout in half and go to the cooldown. Cooldown: 3 Min (20 Sec active, 10 Sec Prep) – Toe Touch – Side Step with Overhead Reach – Forward Reach + Chest Stretch – Toe Touch Sweeps – Torso Circles – Cat to Cow

Whether you’re training for sport, moving to improve your health, and/or exercising for the sheer enjoyment of being physically active, you are an athlete. Bottom line: If you have a body and you move it, you are an athlete. In this bodyweight-only workout, you have the opportunity to challenge your sports drills skills within a bored easily high intensity interval training format. The exercises are infused with sports practice-inspired movement patterns that will challenge your coordination and agility both physically and mentally. As is characteristic of a bored easily workout, you will only complete each move once before moving on to the next one; however, there is a unique focus for each pair of exercises listed below. You will complete 30 seconds of a combination cardio exercise at a moderate tempo followed immediately by 15 seconds of a high intensity (full throttle) move that is the most straightforward element of the preceding exercise. For example, circuit #2 begins with a triple skater + single-leg hop combo for 30 seconds (moderate, submaximal tempo) and rolls directly into 15 seconds of skaters (the quickest tempo you can put forth, maximum effort). These maximum effort exercises are listed below in parenthesis next to each combination move below in the workout breakdown. You will then have 30 seconds of recovery before moving on to the next pairing. The workout concludes with a one-minute finisher comprised of four exercises that you will complete at maximum effort for 15 seconds a piece (no rest between moves). The benefits of high intensity interval training (HIIT) workouts are numerous, including: • Efficiency. The intense effort that you put forth during short duration workouts can elicit similar improvements as longer duration steady-state workouts (caloric expenditure, strength gains, cardiovascular endurance and health, etc.). • Improvements in oxygen consumption and energy utilization • A mental and physical challenge that builds fortitude for future workouts • The potential to burn more fat • You’ll feel like you can save the world afterwards Due to their demanding nature, HIIT workouts should not make up the majority of your weekly workout regimen. A 20 to 30-minute HIIT session once or twice a week is more than enough to experience the above listed benefits and save your body (and mind) from burnout. After all, your goal is to max out your efforts during the HIIT segments of your workouts. We cannot maintain such an intense effort without appropriate recovery! Try not to get hung up on the multicomponent nature of some the exercises in this workout. Do what you can and work within your current capabilities. As with any other HIIT workout, slow it down before you speed it up. Familiarize yourself with the movement patterns and find stability before increasing your tempo or taking on advanced progressions (regardless of the directives I provide in the video or in the write-up below). That being said, this is high level workout so I mostly demo the most advanced versions of each exercise in the video. Although I do mention movement alternatives, here are a few modification tips to prepare you for the workout before you press play: • Remove the jumping or hopping element from any exercise • Reduce the range of motion on any exercise • Decrease the tempo • Burpees — perform on a stable, elevated surface and/or remove the push-up (“chest to deck”) element • Plank position exercises (such as up-downs and mountain climbers) — perform on a stable, elevated surface or drop to knees where applicable All in all, just have fun! Workout  Warm Up: 30 sec per exercise, no rest between exercises (4:00)  -Squat + Calf Raise -Butt Kickers -Jumping Jacks -Reverse Lunges + Torso Rotations -Lateral Hops -High Knees (mid-tempo) -Push-up + Down-Dog -Slow Squat Thrusts Format for Circuits: 30 sec on (moderate, submaximal tempo) followed by 15 sec on (quick tempo, highest effort) of the exercise in parenthesis; rest 30 sec between pairs CIRCUIT 1 -Squat Jump with Pop-Up Forward Hop / (Squat Jumps with Reaches) -Heisman Shuffle / (High Knees) -Squat Thrust + Shoulder Taps / (Squat Thrusts) -Up-Downs with Plank Jacks / (Plank Jacks) ***Water Break #1*** CIRCUIT 2  -Triple Skaters + Single-Leg Hop / (Skaters) -Ladder Shuffle-Forward and Back / (Fast Feet) -Forward Bound + Burpee (shuffle back) / (Burpees) -4 Mountain Climbers + 1 Push-up / (Mountain Climbers) ***Water Break #2*** Finisher: 1:00; 15 sec each, no rest between exercises  -Switch Jumps -Lateral Shuffles + Touchdowns -Jump Rope Kickouts -Squat Jack Touchdowns Cool Down: approx. 30 sec per stretch (approx. 4:00)  -Quads/Hip Flexors Stretch – R -Hamstrings/Hip Hinge Stretch – R -Quads/Hip Flexors Stretch – L -Hamstrings/Hip Hinge Stretch – L -Alternating Lateral Lunge Hold -OH Triceps Extension Stretch – R -OH Triceps Extension Stretch – L -Chest Opener + Tree Hug (alternating)

This lower body workout is a fast, but fierce, kettlebell routine that incorporates athletic movements with a kettlebell for optimal strength and power. If you’re in the mood for swinging some weights around, challenging your lower body, and getting your heart rate up, you’re in the right place. This is a follow-up to my Kettlebell Total Body Complex-Style Circuits Workout where I realized how many kettlebell fans there are in the Fitness Health Track family. But don’t worry, if you don’t have kettlebells, you can use a dumbbell (if you are comfortable with that). Being that the nature of kettlebell training is strength and power, I kept the intervals short so you can focus on optimizing the time. In this routine, we’ll be working in supersets, performing each exercise for 3 rounds of 35 seconds of work, followed by 10 seconds of rest. A bonus benefit that I love about working with kettlebells is the amount of core work that is weaved into most (if not all) of the movements. Because we’ll often be holding a weight on one side of the body or hinging over, I encourage you to pay close attention to core and glute engagement to protect your lower back. In the write-up for my last kettlebell workout, I broke down instructions for the kettlebell swing. Feel free to jump over there if you’d like some guidance on that in particular. Form is extremely essential in protecting your body when doing fast, powerful weighted movements like this. A new exercise I’m introducing today is the Lunge and Swing. While this is one of my all-time favorites (hello, glutes!), it can feel a little funky at first. Form is everything with this one, so here’s the breakdown: • Start standing with feet together, holding the kettlebell by your side in your right hand. • Step back into a lunge with your left (opposite) leg, slightly swinging weight back as you go. • Powerfully step left leg forward to meet the right, swinging the kettlebell up to shoulder height. • Try to repeat on the same side in a fluid pattern. Key thing to remember: Step back with the opposite leg of the hand that’s holding the weight. If you have back pain, I would not recommend this workout. Kettlebell movements alone require a lot of hinging and, with a focus on lower body, there will be a great deal of that. If using a selectorized kettlebell, I suggest picking a weight that you’d be able to use for both exercises in a superset. The short 10 second rest breaks aren’t quite long enough to swap weights efficiently. Alright, let’s get to it! Warm Up: 10 Exercises, 1 Round, 30 Seconds Each Boxer Shuffle Opposite Toe Reach Hinge + Squat Single Leg Deadlift – R Single Leg Deadlift – L Sit and Swing Front Lunge with Rotation – alternating Reverse Lunge with OH Reach Down dog to plank walk-in Scissor Jumps Workout: Complete each superset for 3 rounds of 35 seconds of work to 10 seconds of rest in an ABAB format. No extra rest between rounds. 30 seconds of rest between supersets. Superset 1 Figure 8 Squats Front Lunge and Swing – R, L, Both Superset 2 Kettlebell Swing Pass Through Side Lunge – alternating Superset 3 Single Arm Floor Clean – alternating Wide Straight Leg Deadlift Superset 4 Single Arm Rack Squat – R, L, Both Glute Bridge Tabata FInisher: Complete 4 rounds of each exercise for 20 seconds of work to 10 seconds of rest in an ABAB format Side to Side Swing Offset Curtsy Lunge – R, L, R, L Cool Down: 10 exercises, 1 Round, 30 Seconds Each Quadricep Stretch – R Standing Single Leg Hamstring Stretch – R Standing Figure 4 – R Quadricep Stretch – L Standing Single Leg Hamstring Stretch – L Standing Figure 4 – L Wide Leg Hamstring stretch Spinal Twist – R Spinal Twist – L Knee Hug

This workout focuses on the upper body in a big way! Not only will we be doing a full three sets per exercise (in a fast superset style), but we will finish off with a burnout round of new exercises that target all of the same muscles to really finish them off. This routine can be used in multiple different ways (toning, strength, or mass building) — though if you follow it as we have shown, then it will be a bit of a combination of strength and mass at the same time. If you want to focus more on mass, then decrease your reps to 5 to 8 and increase the amount of weight being lifted accordingly. If you want to focus more on strength, then increase your reps to 12 to 14 and decrease the weight being lifted accordingly. And, finally, if you want to just work on endurance and muscle tone, then increase reps to 16 to 20 and again drop the weight being lifted accordingly. Just keep in mind that if you use this for toning it will take you longer to get each set done so you may have to pause the video to compensate for the time difference. No matter what you end up choosing as your focus (mass, strength, or toning), the main focus of each exercise should be your form and not how much you are lifting. You should utilize a full range of motion on each repetition as well as smooth, consistent movements in regards to speed. If you feel yourself starting to jerk or swing to complete a movement, you need to drop weight to get control again. This may sound counterproductive to many avid bodybuilders, but we can’t stress enough that moving under control and only using the amount of weight that is enough to fatigue your muscles on the last 2 or 3 reps will give you all the gains you need with a reduced risk of injury or unbalanced muscle development. Warm Up: (15 seconds each) Arm Circles Rotator Cuff Down Rotator Cuff Side Rotator Cuff Front Arm Swing Steps Standing Torso Twist Overhead Push Pulls Push Pull Squats Jumping Jacks Boxer Shuffle Strength Section: (3 Sets of 10 Repetitions each Superset style) Chest Fly Bentover Reverse Fly Lateral Raise Pullover Tricep Extension Bicep Curl Burnout Round: (one set of as many repetitions as you can do up to 20 max) Push Up Bentover Wide Row Shoulder Press Pullover Tricep Dip Hammer Curl Cool Down: (30 seconds each) Overhead Tricep Stretch L&R Arm Cross Stretch L&R Wall Chest Stretch L&R Shoulder Stretch Toe Touch Cobra Childs Pose Calorie Burn: Because this routine can be used in many ways and with a huge range of weights from one person to the next, the calorie burn range for this video is enormous. With that said, the average calorie burn for this route will be anywhere from 5 calories per minute on the low end to 16 calories per minute on the high end.

Fat burning HIIT exercises and strength training supersets come together to create a brutal, but fun, sweatfest in this workout that takes under 30 minutes out of your day. You can find more workouts like this in our FB 30 series (featuring workouts 30 minutes or less) or the 5 Day Challenge For Busy People: FB30 available with FB Plus. Getting in great workouts doesn’t have to take hours of your day! Trying to get a good cardio workout in as well as getting a good strength workout can be seriously time consuming when done separately. But as always, we try to save time as much as we can with our workout routines, so we have found a way to effectively combine cardio and strength training so you can get both in without letting the quality of the workout suffer. In this video, we have taken various strength exercises and blended them together to create movements that focus on multiple body parts and muscle groups simultaneously. What this does is not only allow us to train upper and lower body at the same time but it also increases the demand on our cardiovascular system giving the same effect as doing a traditional cardio HIIT workout. Just a few sets in and you will understand why we love this HIIT cardio and strength training routine.  By using multiple large muscle groups you increase the demand on your lungs and heart to push oxygen around your body to keep those working muscles going without building up too much lactic acid. Add in the HIIT exercise at the end of each group and you have one serious fat burning powerhouse of a workout.  If you want to keep the routine low impact then just modify the solo HIIT exercise at the end of each group to take out any jumping motions. Workout Structure: 3 Minute Warm Up Total Body Toning Strength Workout + HIIT Cool Down & Stretch Cardio Warm Up: 30 Seconds Each – Boxer Shuffle – Toe Touch Circles – Standing Jackknife – Lateral Hop – Lunge + Curl – Squat + Press Strength & HIIT Workout In this workout we will be doing two different total body strength exercises per group, repeating each group twice, in an AB, AB format.   There will be a short active rest in between each before moving on to a round of HIIT. The HIIT exercise will be done in a tabata style of 20 seconds on, and 10 seconds off, 4 times through. All you’re going to need is a set of dumbbells to complete this routine. Reverse Lunge + Lift & Tricep Extension Ski Squat + Step Backs +Overhead Press Plank Jack Burpee Water Break Push Up + Row Bridge Extension + Pullovers Crisscross Thigh Slap Jumps Cool Down & Stretch Calorie Burn: This is most definitely a hard workout, especially when you challenge yourself with the heaviest weight you can lift with clean form. Because of the use of multiple muscle groups simultaneously during the strength movements as well as topping it off with a HIIT exercise per group, this routine burns calories at a very high rate. On average including the warm up and cool down, you can expect to burn 7 calories per minute on the low end and 16 calories per minute or more on the high end.

Compound movements like the ones found in this routine are an amazing way to get the most benefit in the least amount of time. Not only do the dynamic moves allow you to target both the upper and the lower body simultaneously, they also call heavily upon the core muscles and help you build coordination and control over your own body. Because of how many muscle groups are being engaged and the way that the whole body is working the whole time, the calorie burn is also going to be higher than in an average strength training routine. These are some of my favorite exercises and my go-to moves when I want a challenging workout but don’t have a lot of time. If you push yourself and lift a weight that challenges your own strengths, you should be huffing and puffing as if you were doing a full blown cardio workout. If at any point you start to feel too tired, you can always take a quick break to shake out your muscles and catch your breath. On the other hand, you can make it more difficult by doing challenging cardio moves during your active rest periods (just try not to push yourself hard enough that you take away from what you can do during the lifting intervals). All you need for this workout is dumbbells. Do a quick cardio warm up, turn on some music that motivates you and jump right in. Once you’ve finished, don’t forget to cool down and stretch. Workout Structure – 5 Exercises; 2 Rounds – 40 Seconds On, 20 Off – Warm Up & Cool Down Not Included (both are always recommended) Printable Workout  Squat + Overhead Press – Kelli is using 12 lbs per hand Reverse Lunge + Curl – Kelli is using 12 lbs per hand Bridge + Fly + Extension – Kelli is using 12 lbs per hand Sumo Squat + Tricep Extension – Kelli is using 12 lbs Tall Plank Fly – Kelli is using 4 lbs per hand

One of the best ways to build strength in your legs without equipment or machines is plyometrics and one of the best ways to burn a huge amount of calories in a short amount of time is HIIT (High Intensity Interval Training). So we thought why not combine two great training styles to give you a strength building, calorie obliterating, endurance challenging workout that brings the burn. We feel that we have achieved just that with this Plyometric and Cardio HIIT for Legs, but you can be the judge of that. Because of the nature of plyometrics and HIIT you should not do this routine more than three times a week with full break days in between. If you are new to plyometrics or HIIT then you need to make sure you take your time getting used to the motions and intensity of this workout as it can be very challenging for a beginner. Also if you have any kind of cardiovascular or pulmonary issues and/or chronic joint or musculature injuries talk to your physician before attempting this routine. We have not included a warm up or cool down in this video but they still should be done (we have videos for both). Because of the dynamic motions used in this routine starting cold will greatly increase your chances of injury. Also due to the aggressive nature of the HIIT style workout, doing a cool down is important to flush out the lactic acid and waste products created while exercising. Giving your body time to drop your heart rate slowly and flush out unwanted byproducts can also help with recovery time and a reduction in soreness. Because this routine focuses on the large muscle groups in the legs as well as incorporating muscles in the core and upper body it demands a huge energy output. The exact amount of calories you can burn depends a lot on your gender, height, weight and muscle content however the biggest factor to your calorie burn is how hard you push yourself. If you are pushing yourself to exhaustion with every exercise then you can easily burn from 10-16 calories per minute with this routine but you have to push yourself. Just going through the motions and taking your time can easily cut your calorie burn in half; remember fitness isn’t easy, you have to work for it. The main focus of this routine is HIIT (High Intensity Interval Training). We have set an aggressive 40 seconds of each exercise with a 20 second active rest in between. The actual activities in the active rest can be set to your own desired level of difficulty. You can skip the active recovery by just standing still for your 20 second break or you can start to increase the difficulty by using walking in place, jogging in place, jumping jacks, high knees, burpees, or even jump rope essentially moving further from rest and more to a constant workout. Warm Up (not included in video) Plyometric Workout Single Leg Squat (20 seconds on each side) Burpee (add a push up to make it harder, take out the jump for easier modification) Jumping Lunge Side Hip Raise w/ Oblique Crunch (extend arm fully for harder version) Power Skips (best done over distance if you can) Mt Climbers Lateral Jump Squats Cool down/stretch (not included in video) Your fitness is 100% mental; your body won’t go where your mind doesn’t push it. – Unknown