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Timesaver Circuit Workout

This circuit workout is a great calorie-burner and perfect for travelers or for people who want to get more done in a short period of time.  This workout moves fast and involves high intensity cardio (any activity of your choice) as well as combination strength moves involving both upper and lower body.  Complete the entire workout for a 34-minute calorie blaster or go through it twice for a longer workout.  Modify any exercises as needed and skip any moves that cause discomfort or pain.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weighted dumbbells

How To

5 minutes:    Warm up with light cardio    
5 minutes:    Intense cardio exercise (running, speed-walking, etc. maintaining an RPE of 7-8.    
7 minutes:  Complete one minute of each exercise below.    
Lunge With Bicep Curl - In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders.  Repeat for 12 reps, then switch sides.
Bent Over Row with Tricep Kickbacks - In split stance, bend over to 45 degrees, abs in and back flat.  Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps.  Repeat for 1 minute.
Plie Squat with Tricep Extension - In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head.  Push through the heels to standing, while straightening the arm (but don't lock elbow!)  Repeat for 12 reps and then switch arms.
Narrow-Stance Squat with Lateral Raise - In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in.  Repeat for 1 minute.
Walking Lunge with Overhead Press - Hold weights over the shoulders and step forward with the right foot into a lunge.  As you bring the left foot forward, press the weights overhead.  Lower the weights and lunge with the left foot with an overhead press.  Repeat for 1 minute.
Plank With Leg Extension - In plank position (with feet on the ball - optional), slowly lift one leg while keeping hips and shoulders square, abs in.  Hold for 30 seconds, switch legs.
Push Up - In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in.  Push up to starting position.  
5 minutes:    Intense cardio (jump roping, running, walking, etc.) maintaining an RPE of 8-9    
7 minutes:    Complete another circuit of the exercises, doing each for 1 minute, no rest between exercises    
5 minutes:    Cool down and stretching    
Total Workout Time:  34 minutes    

Making it easier:  Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute

Making it harder:  Perform three circuits and/or use heavier weights.

  

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