Intense Cardio and Strength Circuit Workout
Indulge all summer
Torch up to 700 calories with this fun workout, and check out these painless 500-calorie food swaps. You’ll ditch enough calories each day to trim an easy pound a week.
Burn it off
Here’s how to do it: For each of the four circuits, do the Cardio Blast, then go through the strength set twice, resting for 30 seconds after each move. Go on to the next circuit. And if you haven’t worked out in a while or are just having a low-energy day, follow the "make it easier" tips at the end of each moveyou’ll still incinerate 500 calories.
Cardio blast: Bike, run, or inline skate at an easy to moderate intensity for 5 minutes, then increase to a moderate pacefor 3 minutes.
Circle Hop Squat
Stand with feet wide and turned slightly outward. With chest lifted, lower into a squat and reach arms toward ground. Push into feet to jump up, turning to the left 180 degrees while in the air; at the same time, circle arms up and over from right to left. Land softly in a squat facing the opposite direction, arms back to the ground. Repeat, jumping to the right 180 degrees while circling arms from left to right; alternate for 1 minute.
Make it easier: Instead of jumping, step around.
Make it easier: Place your hands directly under your shoulders (traditional position).
Core Leg Drop
Lie on your back with legs straight and raised to 90 degrees so feet are toward sky. Clasp your hands, and reach them straight up; lift head and shoulder blades. Keeping left leg in position, lower straight right leg toward ground; crunch up, and bring hands to outside of left thigh. Return to previous position; repeat on right side. Alternate for 1 minute.
Make it easier: Keep hands behind your head throughout the move.
Make it easier: Keep both feet on ground; after standing back up, do a knee lift (alternate sides).
Stand with feet hip-width apart. Step right foot back, and lower into a lunge so both knees are at 90 degrees. Keeping chest lifted, hinge forward at the hips and touch one hand to the ground on either side of the front foot. Push into feet and spring up off of the ground, catching a tiny bit of air, then land softly in previous position. Repeat for 30 seconds, then switch legs and repeat for 30 seconds.
Make it easier: Instead of hopping, rise from lunge position, then sink back down.
Make it easier: Instead of twisting and punching, alternate lifting hands off ground.
Reverse Diagonal Lunge Roll
Stand with feet together and arms by sides. Keeping right leg straight, step left foot diagonally back and bend left knee to 90 degrees to come into a lateral lunge; touch ground by inside of left foot with right hand. As you push off left leg to return to starting position, lift right arm and do a backward shoulder roll. Repeat sequence on opposite side; continue to alternate for 1 minute.
Make it easier: Do lateral lunges out to the side instead of diagonally.
Make it easier: Don’t hopwalk feet from side to side.