This workout was designed for a client with a few extra pounds of body fat to shed, a weak core, and looking to “tone up.” These mini circuits are meant to be performed quickly to keep the heart rate up. The goal is to strength train while burning through calories.


Warm-up: 10 minutes on a piece of cardio equipment. For this, I like an elliptical that moves your arms to get all your limbs nice and warm. Try to get up to at least 80% max heart rate before slowing down. This is just to get your heart in a working zone before the circuits and will help keep it there throughout the course of the workout.

Circuit #1:
Lateral step-ups – bodyweight x 20 reps
Incline push-up – x 10-15
Bench dip – x 10-15
Plank on bench  – 60 sec

*Complete circuit 3 times through then take a quick break. This first circuit can all be done off a weightlifting bench or aerobic steps stacked high.

Circuit #2:
Dumbbell straight leg deadlift to row – 15 lbs x 10 reps
Curl to press – 10 lbs x 15 reps
Mountain climber – 60 sec
Roll-up – x 10-15

*Complete circuit 3 times through

Cardio intervals:
15 minute sprints on a cardio machine of your choosing.


When finished, wipe the sweat from your forehead and stretch everything out for a good 5-10 minutes :)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: