Skater Nintendo
With summer just around the corner I thought I'd ask my good friend and fitness expert Marissa Lysaght, co-owner of Fitness Redefined, to create an intense circuit training workout combining cardio bursts with resistance training. I can assure you this type of training is the fastest and most time-efficient way to blast fat, boost your metabolism and get a full-body workout...in the shortest time possible. One of the best things about this workout is that you don't need a gym or any fancy equipment (a stop watch and pair of 5 or 8 pound dumbbells is all you need.)
But, when I say the workout is intense, I'm not kidding. This is not the sort of workout you can not do while chatting with a friend or zoning out watching your favorite TV show. After doing just one 6-minute circuit I was so out of breath I could barely talk (which was most embarrassing considering Marissa is 5 1/2 months pregnant and was breezing through the workout while describing how to do the exercises.)
How the Workout Works
In a nutshell, this workout will elevate your metabolism and help you lose excess body fat. The short and intense cardio bursts in this 30-minute workout program are one of the most effective ways to boost the "after-burn", or the number of calories you burn after your workout is over. So, with this workout, you won't just be burning calories during the time you spend exercising, you'll be burning calories for up to 48 hours after your workout.
In addition to the cardio bursts conditioning and strengthening your heart and helping boost post-workout calorie burn, they also target fast-twitch muscles. Exercises that use fast twitch muscle fiber burn significantly more calories and more fat than exercises that recruit slow twitch muscle fiber (such as jogging, biking, swimming, etc.) This means any exercise program that recruits fast twitch muscle fibers (such as this one!) will accelerate your fat-burning and weight loss efforts.
Contrary to popular belief, going for a slow and steady jog, run or power walk is not nearly as effective for fat-burning as the short and intense method. Even if you don't have excess fat to lose, training fast twitch muscle fibers is still a great way to enhance sports performance, improve coordination and achieve a shapely "tight" look. And of course the resistance training moves incorporated throughout the workout will also tighten and tone your body from head to toe. But again, it's not easy! Even though I know the science, I rarely push myself the way I did in this workout. Here's the video clip below.
Equipment:
Stop watch
Light dumbbells, 5 to 8 pounds for women, 8 to 12 pounds for men
The Workout:
**Repeat the circuit 4 times through.
**Start circuit with RIGHT side (doing the lunges, standing balance exercise and oblique planks on the right). Switch to the LEFT side for the 2nd circuit. Repeat.
Warm-up:
Wood choppers: 10 reps
Side twists: 20 reps
Diagonal wood choppers: 10 reps Left/ 10 reps Right
Circuit:
Lunge Toe Taps: 30 seconds
15 second REST
Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
15 second REST
Push-ups with Alternating Knee Tucks: 30 seconds
15 second REST
Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
15 second REST
Single Leg Balancing Rows: 8 pounds / 30 seconds
15 second REST
Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
15 second REST
Oblique 15 second REST
Planks with Inward Rolls: 30 seconds
Cardio Blast: Squat Jacks: 30 seconds
To get free daily updates on whole foods nutrition, whole foods cooking video demos, nutrition advice, 30-minute workouts, healthy product reviews and more visit Ivy Larson at http://www.hotandhealthyliving.com.
Ivy is a healthy lifestyle coach who runs http://www.HotandHealthyLiving.com. Along with her husband, Andy Larson, M.D., Ivy is the author of the bestselling Gold Coast Cure, Fitter Firmer Faster and Whole Foods Diet Cookbook. A popular figure among national media outlets, Ivy has appeared on such shows as Good Morning America, CNN, and Fox News. She currently makes regular appearances on Lifetime Television.
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