To boost your metabolism during your workout, as well as afterwards, be sure to add intensity. The goal should be to work hard enough so that your breathing is labored, but not to the point of being unable to speak. In this circuit, work vigorously for 30 seconds and then rest for 30 seconds. If you’re new to interval training, increase the rest to 60 seconds. The secret to this workout is that it alternates a cardio-centric exercise with a strength-oriented exercise. Perform one or two rounds of the circuit for a whole-body, heart-pumping workout.
To start, stand in a hip-width, tandem-foot position with one leg in front of the other. Quickly switch feet in a scissoring motion while keeping your hands up by your cheekbones. Stay light on the balls of your feet and work on purposeful foot placement forward and backward.
Squat Into Overhead Press
Stand with the feet shoulder-width apart and a dumbbell in each hand. Perform a squat with arms down along the sides. After returning to the top of the squat, perform an overhead press.
Quickly jump from side-to-side (laterally) while keeping your hands up by your cheekbones. Stay in an athletic-ready position by keeping the ankle, knees and hips slightly flexed.
Lat Pull-down With Alternating Backward Lunge
Stand with the feet hip-width apart. Wrap a resistance band around each hand and extend the arms overhead. Perform an alternating backward lunge as you pull the resistance band down to the chest from above (that is, with each lunge perform a lat pull-down and as you return the foot to its starting position, return the arms to the overhead position).
To start, stand with the feet wide (a little wider than shoulder-width apart) and hold the arms out at shoulder height. Quickly bring the legs and arms together, crossing them (one on top of the other) in front of the body, and then return to the starting position. Rapidly continue this action, making sure to alternate which leg and arm crosses over the top each time.
Assume a plank position on the hands and toes. Rapidly alternate the knees up toward the chest. Be sure to keep the abs engaged and the shoulders stacked over the hands.
Hold onto one dumbbell, keeping it close to the chest. Stand with the feet slightly wider than shoulder-width apart and then cross one leg backward behind the other in a lunging action that mimics a curtsey. Bend both knees to 90 degrees (or even lower, if you can tolerate it). Alternate from side to side.
Quickly lift one knee up and then the other as high as possible. Alternate rapidly. Pump the arms along the sides as if you were running.