The best way to burn calories quickly is by performing this total body workout that is a mixture of both cardio and resistance training. “The goal is to use as many different parts of the body as possible, because the more you move, the more you’ll boost the burn,” explains trainer Jonathan Ross, author of Abs Revealed. Adding carding between strength exercises will boost calorie burning while letting your muscles recover. The best part about this workout is the fact that you can perform it just about anywhere.
How it works: Do this routine twice, flowing from one exercise to the next without taking a break. You’ll need a light (3–5 lb) or medium (8 lb) set of dumbbells.
1. Back Lunge
Works: Quads, glutes, calves, core
Stand with shoulder width apart. Lunge back with your left foot, bending both knees about 90 degrees. At the same time, reach both arms to the outside of your right knee. Keep head up, core squeezed. Step back to starting position. Lunge back with your right foot, bending knees about 90 degrees; reach arms to outside of your left knee. (This is one rep.) Do 10 reps.
60-Second Cardio Burst: Jumping Jacks!
2. Standing Row
Works: Upper back, arms, glutes
Hold two weights in your right hand with your palm facing your body. Lean forwad and place your left leg in front and slightly bend it, place your left hand on your left thigh.
Lift weight toward right side of ribs, keeping head in line with spine and elbow close to body. Do 10 reps, then repeat on the other side.
60-Second Cardio Burst: Jog in Place!
3. Squat
Works: Quads, glutes, hips, arms, shoulders, core
Stand with your feet a little wider than shoulder width apart, hold a weight in each hand and place them in front of your stomach. Bend your knees and squat make sure your knees don’t pass your feet. Push back up to original stance. Repeat 15 times.
60-Second Cardio Burst: Run Up & Down Stairs!
4. Pelvic Lift
Works: Thighs, glutes, abs, core
Lie on your back, knees bent. Lift your pelvis off the ground, squeezing glutes and abs, so that your body (from knees to shoulders) is in a straight line. Hold for 2 seconds, then lower down. Repeat 10 times. 60-Second
Cardio Burst: Air Jump Rope (the motion without the rope)!
Cooldown: Take a couple of minutes to wind down. Walk around the room and do some light stretching.
