Strength and Cardio Circuit

This simple strength and circuit workout is perfect for those days when you want a fast-paced, total body workout that doesn't take much time. This circuit involves alternating a low impact cardio exercise with classic combination strength moves, so you get the benefits of both cardio and strength in one simple workout.

Precautions

See your doctor if you have any medical injuries, illnesses or conditions.

Equipment Needed

A medicine ball, various weighted dumbbells

How To

Warm up with 5-10 minutes of any cardio activity
Perform each exercise one after the other for the suggested time
Try not to rest between exercises unless you're very winded
Repeat the circuit 1-3 times, depending on your fitness level and time constraints
Skip any exercises that cause pain or discomfort

Exercises
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds.
Squats with Dumbbells Stand with feet wider than shoulders and hold dumbbells in both hands. Bend knees and, keeping your weight in the heels, squat as low as you can or until the thighs are parallel to the floor. Keep the torso upright and the abs engaged and make sure to push the hips back, as though you're sitting in a chair. Push through the heels to stand up and repeat for 30-60 seconds.
Squat with Med Ball Toss Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor, if you can. Stand up and toss the weight overhead. Repeat for 60 seconds.
Lunge Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees. Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat for 30 secondds on each side.
Windmills Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 60 seconds.
Chest Press Lie on a bench, step or floor and begin with the arms extended straight up, palms facing out and holding your weights. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and repeat for 30 seconds, rest briefly and repeat for another 30 seconds.
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds.
One-Armed Row Place left foot on a step and support the body with the left hand as you hold a weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 30 seconds on each side.
Squat with Med Ball Toss Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor, if you can. Stand up and toss the weight overhead. Repeat for 30-60 seconds.
Ball Crunch Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable. Repeat for 30 seconds, rest briefly and repeat for another 30 seconds.
Total Workout Time: 10-15 minutes
Repeat 2 or more times for a longer workout