Workouts Library

From time to time we like to go a little extra sadistic with our workouts and this is definitely one of them. This Active/Static strength routine would be rough on its own but we decided to take it to a level 5 by adding in some HIIT just to make sure your legs feel like satisfied, well worked, soggy noodles by the time you are done. In this routine we have built a fantastic lower body routine to really challenge your leg muscles in a multitude of different ways. First we have HIIT which is ballistic in nature meaning you will be pushing 100% effort for small bouts to really focus on raw power generation through your lower body. Then we move into a strength routine that uses traditional strength training moves as well as static holds. The traditional movements will work on developing strength throughout the full range of motion for each movement. Then we freeze that movement at the maximum load point and hold it there for a full 45 seconds to challenge your muscle endurance.  This routine is designed to completely fatigue your leg muscles so keep that in mind as you plan the rest of your day. If you push yourself on each movement and hold then you will definitely be feeling sore, stiff muscles the next day (or more). Be warned that this is not a beginners workout however with modifications it can be brought down to a level 3 routine. If you want to try the workout video but need to take it a easy then just be sure to use less weight (or none at all) during the strength and give yourself a slight rest gap between reps of your HIIT exercises (you can also take out some of the ballistic nature of the HIIT motions by modifying the exercises to not have jumping or bouncing). As always; listen to your body.  Whichever way you decide to do this routine, it will be a great workout. Be sure to let us know what you think in the comment section below or on social media with #workoutcomplete and #fitnesshealthtrack Workout Structure: – Two Groups of HIIT – Intervals of 20 sec On and 10 Sec Off -Two Groups of Strength – Intervals of 45 Sec on and 15 Sec Off – A Static Hold Set is Done With Each Strength Exercise Equipment: – Optional Dumbbells Warm Up / Cooldown: – Both Included Printable HIIT and Strength Workout: Warm Up (5 Min) – Right Over Left + Side Lean – Left Over Right + Side Lean – Warrior L – Warrior R – Toe Touch Sweeps – Toe Touch Kick L – Toe Touch Kick R – High Knee March – Boxer Shuffle – Jumping Jack HIIT (6 Min; 20 on, 10 off) x2 – Lateral Jumps – Pop Squats – High Knee Pause – Sumo Squat + Front Kick – Squat Jack to Jumping Lunge 2×2 – Burpee —– Water Break —– Strength (12 Minutes; 45 on, 15 off) x2 – Squat – Squat Hold – Side Lunge L – Side Lunge Hold L – Side Lunge R – Side Lunge Hold R HIIT (6 Minutes; 20 on, 10 off) x2 – Lateral Jumps – Pop Squats – High Knee Pause – Sumo Squat + Front Kick – Squat Jack to Jumping Lunge 2×2 – Burpee Strength (12 Minutes; 45 on, 15 off) x2 – Sumo Squat – Sumo Squat Hold – Lunge L – Lunge Hold L – Lunge R – Lunge Hold R Cooldown (~8 Min) – Standing Quad L – Standing Quad R – Inside Thigh L – Inside Thigh R – Wide Stance Toe Touch – Seated Toe Touch – Single Leg Stretch L – Single Leg Stretch R – Butterfly – Deep Hip Stretch – Deep Glute L – Deep Glute R – Torso Stretch L – Torso Stretch R What did you think of this routine? Did it push you? Did you tackle part of it or make it all the way to the Workout Complete screen? Did you have a favorite interval? Let us know what you think!

You guys have been begging for a total body strength workout that uses our signature “bored easily” format, and we’re happy to deliver; there are no repeat exercises in this entire routine. This is the kind of strength workout that leaves you sweaty & out of breath, as if you were doing a cardio workout. That’s exactly why I love it; you’ll be burning fat and building lean muscle simultaneously, all while improving your overall bodily control and coordination.  The benefit to our bored easily workouts is that we have strategically formatted these workouts so that even though you’re not doing any repeat sets of exercises, you’re still working all of the targeted muscle groups more than once. For example, we don’t just do one glute/thigh exercise and then abandon that muscle group. In fact, most of these intervals target the butt & thighs; from different angles, in different ways, and in various planes of movement. This is a total body workout & upper & lower body muscles are targeted in a minimum of 3 intervals. So even though you’re not doing 3-4 sets of the same exercise, you are definitely still throughly working each muscle group.  There are benefits and advantages to each training style, which is why we mix it up so often and offer so many different training styles and workout formats.  For example, an advantage of total body strength workouts is that you can use them to cut down on the number of workouts you do a week. For instance, instead of hitting upper & lower twice a week, you could do 2-3 total body lifting sessions. This saves time and it builds a different kind of strength than the kind you do when you’ve isolated a single muscle group with a single movement. With these compound movements, you’re also going to be working your core in a very thorough, very functional way. The combo moves also build balance, coordination, and functional strength. The slight disadvantage is that when you’re working multiple muscle groups at the same time, the amount of weight that you lift is going to be limited to the maximum of your weakest muscle group. For instance, you are likely able to squat a heavier weight than you lift for the overhead press; when you put these exercises together, you’re going to be lifting the max for your upper body but likely not quite tapping out the strength of your lower body. Again, this is why our workouts (and especially the workout programs we build for you) are so incredibly varied. If you feel like you could do another workout after this one is finished, I would highly recommend stepping up your intensity; check your form, and if that’s solid, increase the amount of weight that you’re lifting. Remember, more is not necessarily better with exercise; if you’re not worn out by the end of this workout it’s likely that you need to work harder, not longer. Turn on some music that motivates you and get ready to work hard! Workout Structure • Dynamic total body strength supersets • Equipment: Dumbbells • Warm up & cool down included Printable Total Body Strength Workout Warm Up (25 seconds each) Boxer Shuffle Overhead Stretch & Toe Touch Chest Stretch + Toe Touch Kick Lateral Step Pulls Crossover Toe Touch + Torso Twist with Chest Opener Slow Burpee Good Morning Squats Lunges Fly Jacks Butt Kicker Squats Total Body Strength Workout for People Who Get Bored Easily  45 Seconds on, 20 seconds rest Reverse Lunge Close Row (alternating) Squat + OH Press Curtsy Lunge Curl Swing + Overhead Tricep Extension Forward Lunge & Reverse Leg Lift + Tricep Kickback Deadlifts Side Lunge Ventral Raise Water Break Calf + Lateral Raise Fly + Bentover Ventral Raise Chest Press + Bridge  Toe Touch + Leg Drops (weighted) Russian Twists + Kicks (rotate each direction, then extend at knee, weighted) Recline Situp + Incline Press Pullover + Chest Fly Bridge Push Up + Row + Extension Burnout (same time structure) Jump Squat Reverse Fly Push Ups Plank 5 Minute Cool Down & Stretch Which interval was most difficult for you and which one made you feel strongest? Are there any exercise combinations that you would like to see in our next total body workout?

This snowboard workout routine focuses on building base strength and endurance necessary for hitting the slopes hard. Not only is this a great preseason conditioning routine, it also is great for improving strength and endurance throughout the season to help make the next time up even better than the last. You will be going through three sets of ten different exercises in groups of two at a time. The number of repetitions will vary depending on the motion but are generally around 12 to 16. You will want to do this snowboard conditioning workout 2 to 4 times a week. If you have not been training at all during the off season then start with just one set of each of these exercises for the first week, then build up, adding one set each week until you are up to all three. After that you may want to do two rounds a day if you like to stay on the mountain all day, in order to help build up the extra endurance needed for prolonged physical activity. Though this routine does work to improve cardiovascular activity it is primarily anaerobic, so adding light to moderate cardio will be needed to improve your aerobic cardio endurance, which is also utilized when on the mountain. Each one of these motions directly relates to a specific action while snowboarding to help gain the most functional benefit without wasting time or effort. Isolation Jump Squats: These are meant to help train your legs to quickly adapt and recover from rapid changes in terrain such as sudden raises or drop-offs or when covering tracked-out areas off of the groomed trails. Russian Twists: This rotational movement helps build strength in the abdominals, transverse abdominals (obliques), and lower back, which is heavily utilized when in the terrain park but is equally important for basic down hill and back country. Agility Dots: This exercise is a must-have for almost any sport as it not only builds endurance and coordination throughout the leg but also does wonders for building lateral stability in the knee. This move is best when done with a single leg, but you should always start with both legs if you have never attempted it before. Tricep Dips: Being able to get up off the ground is just as important as staying up. This motion will help build arm endurance and strength, making it easier for you to get back on your feet. Single Leg Lateral Hops: These build lateral strength in the knees as well, but develop more lateral power than the agility dots. Squat Calf Raises: This helps build endurance in those calves and legs to keep you on your toe edge. Single Leg Ventral Hops: Similar to the lateral hops, this helps build knee support and more strength through the hip than the agility dots. Squat Toe Raises: This helps build endurance in the shins and legs to keep you on your toe edge as well as improve balance and control. Jump Turns: These not only help build overall leg strength, body control, and balance, but they will help you power through back country trees or do a quick 180 hop to change your leading leg. Plank to Side Stars: This exercise is primarily meant for core control but it is also excellent for building balance when your body orientation, inner ear, and visual intake are all changing simultaneously.  

Boot camp routines are made with the purpose of burning a high amount of calories in a short period of time and getting results quickly, and this workout is no different. Specifically targeting the butt and legs, this Booty Boot Camp is designed to burn fat, tone, and shape to give you legs that will stop traffic. As an added bonus, many of these moves are dynamic enough that they also engage the core muscles (abs, lower back, obliques), as well. This program works by using the large muscles in the legs to burn off calories quickly to help you drop extra fat content. This helps to slim down the legs, hips and butt. On top of this, these exercises will build muscle content (if you don’t have it already) to create definition and shape so that your legs will taper from the thigh in towards the hip and knee, giving you the smooth curve through the quadriceps and hamstrings that is most often associated with dancers legs. If you want to see results fast, the Booty Boot Camp works, if you just follow these recommendations. The first week, do this routine only three times with at least one full day break in between (do light cardio on your break days). You may want to do only one set of each exercise for your first try. In the second week, build up to doing this video 4 times a week where you do this workout on days one, two, four, and five, along with a short cardio session (15-30 min) each day. On days three and six (the “break” days), do a longer cardio session of 45-60+ minutes; we suggest 15-20 minutes on a stair climber, 15-20 minutes walking on a treadmill with incline, and 15-20 minutes of cardio intervals to burn the most calories and see results even faster. Stay on the week two program until your legs are where you want them, then drop back to doing this routine twice a week to keep your legs defined and firm. Because this routine uses the large muscles in the butt and legs it burns a lot of calories. In the thirty minutes of this video, we estimate that you can burn 240 – 330 calories. You can increase the difficulty of this routine and the number of calories burned by adding extra resistance (dumbbells, medicine ball, etc) About the exercises in this routine: Traveling Lunge Squats – This dynamic move not only hones in on the glutes and thigh muscles, it also engages your core because of the balance required to move from the lunging position, back to the squat. 3 Point Stutter Squats – There’s no need to tell you exactly where you’ll be feeling the burn during this move. Use nice controlled movements and those glutes will be protesting (don’t listen to them, you know what’s best). Boxer squat – The dipping motion and pressing up on your toe on each side incorporates the calf and oblique muscles. Keep your abs nice and tight the entire time for best results. Downward Dog with Leg Raises – The Downward Dog position gives you extra range of motion so that you can get an extra squeeze out of the glutes. Straight Leg Deadlift – The butt is the primary focus of this exercise but your hamstrings, obliques, lower back, hip flexors, inside & outside thigh all play supporting roles. Squat + Calf Raises – Multitasking in it’s finest form; the glutes, thighs, and calves all get worked over during this exercise. Crossover Lunges – This lunge variation requires balance, which forces the core to work harder (which also means more calories burned). Because of the different foot positions, it incorporates inner and outer thigh in a more comprehensive way than a regular lunge does. The Booty Boot Camp is a great go-to routine for when you want to burn a high number of calories & tone the lower body without any equipment at all. Do it consistently and as directed and you will quickly notice a difference in your body composition.

This ski conditioning workout is meant to help start out your season and improve your ability throughout the season by focusing on the most commonly used muscle groups and motions. The combination of exercises in this functional ski routine will not only build strength and burn a lot of calories but they will also improve your anaerobic threshold, balance and coordination. Though this routine will get you prepared for hitting the slopes you will still need to add an extra light to moderate cardio component to your weekly workout regimen as you will still want to target your aerobic endurance as well as the anaerobic cardio that you will get from this routine. Try to get this workout done 2 to 4 times a week starting at least one month before your first trip up the mountain to avoid the “everything hurts!” feeling that is generally associated with the first time back day after. If you have not been keeping up with your off-season training then you may want to start with just one set of each exercise for the first week adding additional sets each week until you are up to the full three sets. Eventually, working up to doing the routine twice a day is suggested for those who generally ski from open to close as it prepares your body for prolonged physical exertion. Each one of these exercises has been picked to specifically improve physical ability, coordination, and function for skiing. Isolation Jump Squats are used to train the legs to react to changes in the level of extension while still being asked to contract fully. This directly mimics how the legs react while going over rapidly changing terrain such as dips and raises or covering areas of tracks that have not been groomed with chunky snow. Russian Twists are used to build bracing strength through the core while still utilizing full trunk mobility. This motion really comes in handy when powering down moguls. Agility Dots are perhaps the most important exercise that you can do for skiing as they not only help build strength and endurance throughout the leg, but also help to stabilize the knee joint, ultimately increasing your likelihood of avoiding knee injury. Tricep Dips come in handy not only for getting back up on your skis after a fall, but also for giving you extra strength when you need to really stick a pole for a hard direction change or when having to work your way uphill. Single Leg Lateral Jumps are used for building the inside and outside thigh, lateral strength in the knee, as well as overall coordination that is need in almost every aspect of skiing. The High Knee Step Over is a great exercise for the hip flexors that control lifting the knees, and the more endurance and strength you have, the easier your turns will be throughout your day. Single Leg Ventral Hops are similar to the lateral hops in that they help build control and coordination over those legs, but instead of working on the inside and outside of the leg, this exercise focuses on the glutes, and hip flexors in the front and rear of the hip socket. This exercise is also great for building knee strength. Three Point Squats are useful in training your body to recover from shifts in your center of gravity. Using the narrow ski stance and moving the dumbbell or medicine ball to the sides and front of your body forces your body to react and work in unison to recover control, all while still keeping your leg and core muscles contracted. Low Squat Jump Twists are most useful for those who like to spend time on the moguls, as they mimic the speed and reaction time needed to become more proficient at this specific type of ski run. Others will still get a great anaerobic boost from this fast, challenging movement. The Lunge with Rotation is a great combination of a leg strengthening exercise with a balance exercise. This works not only those large muscles that supply most of your power, but also the smaller supporting muscle that help guide and control that power. This functional motion relates directly to the power and precision needed to enjoy a long, fun day of skiing.

This home toning routine is a combination of some of my favorite exercises to work the entire body. These functional movements incorporate a wide range of muscle groups and challenge strength, endurance, and flexibility, making this a well-rounded, efficient workout. In this routine there are 10 repetitions of eight different bodyweight exercises. There are three rounds total, making for a total workout time that is just over 32 minutes. Here’s a bit about the bodyweight exercises that make up this routine: T Stabilizations are great for building balance control when moving through various planes. They force you to use multiple senses to know where your body is in space, all while forcing multiple muscles to work in unison to keep you from losing your balance. This is a fantastic exercise for building core strength and increasing your overall balance and body control.  Side Lunge with a Reach helps to tone and strengthen the whole lower body as well as tone the core. The use of multiple large muscle groups also forces the heart and lungs to build endurance as well. Walk Down Push Ups incorporate challenges to flexibility and strength, making it a great functional exercise. Doing this motion challenges many muscles your body, literally from your neck to your toes, including your chest, abs, quads, lower back, shoulders, and traps. If you can’t do a full push up from your toes, you can make this move easier by dropping to your knees to do a half push up. Leg Extension Crunches primarily work your abs but also engage your thighs, making it a good core exercise not only for toning and strengthening but also for burning some extra calories. Tricep Push Up with Shell Stretch is a nice instant gratification exercise as you get to stretch the muscles you are using after every repetition. Taking that short pause to stretch after every repetition gives you time for your muscles to rest a bit, allowing you to keep your form nice and clean and do more repetitions before becoming tired. Reverse Lunges with High Knees have all the benefits of a regular lunge, but also demand more from your core because it is forced to balance and stabilize your body weight each time you go up onto one leg. The high knee motion also further engages your hip flexors and your abdominal muscles. Downward Dog with Leg Raise is a great glute exercise; the Downward Dog position significantly increases the range of movement possible for completing the leg lifting motion. This allows you to really comprehensively target those butt muscles. This move also helps to increase flexibility while at the same time building muscle strength and tone, similar to the benefit that Pilates offers. Plank Rotation Kicks take a regular core-engaging plank and step it up a notch so that it tones more muscles and burns more calories. When you rotate and kick your leg out to each side, your obliques are engaged and your inside thigh and quads have to work harder to execute the motion. This is another exercise that is great for building balance and body control. This workout video would be great to sandwich between two short bouts of cardio, ideally 15 minutes before and 15 minutes after, to make for an hour-long workout total.

The butt is a group of muscles that can very much be reshaped and firmed according to your liking. The glutes are comprised of three different muscles (maximus, minimus, and medius). If you spend a lot of your day sitting on this particularly large muscle group, you will find that it begins to go soft, and lose it’s shape. Because it is a large and heavy muscle, it may even begin to sag without regular exercise. All of the exercises in this Butt Lift Workout are designed to get your rear back in good shape-literally. As an added bonus, while you are reshaping your butt, you’ll also be burning a good deal of calories. We estimate that this routine can burn 310 – 410 calories, depending on many different variables, including gender, muscle mass, bodyweight, etc. (these numbers are rough estimates and the exact figures depend on a large number of complex variables). All you need to do this routine is a bench or chair, and dumbbells (or resistance bands, or a medicine ball, or 2 cans of soup…etc). Do make sure that the bench or chair you use for the Step Up Kick Backs is solid and not going to scoot across the floor when you step onto it. Here are the exercises in this routine: 1. Downward Dog Leg Raise – This is one of my favorites. Because of the Downward Dog position, you get a bigger range of motion on the reverse leg lift. Make sure that you use smooth and controlled motions (no swinging or using momentum) and squeeze the bum at the top of the movement. 2. Squats + Leg Kick Backs – The leg kick back at the top of the squat turns this into a bit of a plyometric exercise. That means that along with toning the booty & burning extra calories, you’re also building strength & shortening your muscle reaction time (read more about Plyometrics under our “Fitness” category). 3. Standing Rear Leg Raises – Essentially quick, mini leg lifts, this is a small, but effective range of motion for lifting the butt. 4. Butt Twisters – Hit the glute muscles from multiple angles with this variation of the kneeling leg lifts. Again, focusing on smooth and controlled movements is paramount for this butt exercise. 5. Swinging Bridge – This is a fantastic and low impact way to tone and bring shape back to the derrière. Focus on really pushing upward through heels so that you feel it in the glutes at the top of each side of the “bridge”. 6. Step Up Kick Back – A calorie burner and toner, this move also puts a heavy demand on your core because you have to balance yourself each time that you step up onto the bench or chair. 7. Assisted Single Leg Lunges – This is essentially a beginner level single leg lunge. You don’t have to go very far down into the range of motion in order to feel a burn in the glute and quads. 8. Plie Squat + Upright Row – In comparison to a regular or Sumo Squat, the Plie Squat has your toes pointed outward and your upper body more upright. Along with engaging those glutes, the thighs also get a working over with this exercise. Doing this workout 3-4 times per week will make a big difference in reshaping and lifting your butt. Ideally, you should sandwich this routine in between two short cardio sessions. For example: 15 minutes of cardio prior (this can also double as your warm up period), and then an additional 15 minutes after. Always make sure to warm up before doing any strength training or toning workouts. You’ll also want to make sure that you stretch once you are finished – check out our complete full length workout video library in order to find some great lower body stretching routines.

Calves are a trouble spot for many people, with some feeling that they have large calves that they are trying to slim down, or non-existent calves that make their knees look like the biggest part of their legs. This routine can help both groups of people with just minor adjustments. First off, this routine is not necessarily meant for building a lot of size and strength, instead it is intended to build definition and shape. If you have large calves that you want to slim then you can focus on doing this routine with high repetitions on the easiest versions of the exercises. If you want to get bigger calves, focus on doing the hardest variations of each of the exercises. You can also use this workout to get bigger calf muscles by adding extra weight to any of the moves. We start this routine off with 2 full minutes of jumping rope. This inexpensive cardio tool targets the calves effectively while also engaging the glutes, quads, abdominals, deltoids, triceps, biceps, and more. It’s also a great way to get your heart rate up and burn calories with almost no equipment. The routine then moves straight into four different calf exercises. If you like, pause the calf workout video at the jump rope interval and go for longer in order to increase your caloric burn, increase the cardiovascular benefit, and really exhaust those leg muscles. Exercises in this routine: Single Leg Calf Raises – This movement isolates the calf muscle better than any other exercise out there, because if forces just one leg’s muscle to lift the entire body weight. Agility Dots – Agility dots not only build dexterity in this particular leg muscle, it also strengthens the ankles and knees. This move can make for faster, more agile feet, meaning it’s a great exercise for anyone who plays sports of almost any kind. Double Calf Raises (with both legs) – Similar to the single leg version, this variation allows you to share the work load between both legs, allowing you to get more repetitions out of already tired calves. Wall Jumps – These will burn out both your calves and your lungs. While the primary focus is the calves, this move really becomes more of a total body exercise about half way through the repetitions. To wrap up the two rounds of muscle specific movements, there is another 2 minutes of jump roping. Number of calories burned: As always, the exact figure will depend on a large number of variables, however, we estimate that this routine can burn 120-165 calories. If you want to burn more calories by doing this calf workout video, simply add longer intervals of cardio onto the beginning and end of the routine. Doing this regimen is likely to give you some very sore calf muscles the next day. Make sure that you warm up properly and that you stretch when you are done to help minimize soreness.

Not everyone wants to build muscle mass, but for those who do want to build size and strength it can be a very time consuming and difficult venture that can have unwanted negative side effects if done improperly. Not having a clear and well built routine to follow can at the very least slow your progress, but when mass building routines are not implemented properly or not built well to begin with, you can actually end up with muscle imbalances that can have lasting negative effects not only on muscle shape but posture and range of motion, ultimately lowering your quality of life. The task of creating a well-rounded mass building routine becomes even harder when you don’t have access to a gym and have little in the way of home equipment and that is exactly why this routine was built. It can be done with little equipment, most of which you can find around your home (or even make at home) and it still focuses on a balanced approach to mass building for your lower body. This routine focuses not only on the legs but also the core muscles, giving you a comprehensive plan to strengthen and build everything from the base of your rib cage down. This program is designed to be completed three times straight through and we suggest doing a medium intensity warm up of around 10-20 minutes of cardo before you begin. Because the program is intended to tear muscle fiber to increase muscle size, we suggest not doing it more than three times per week but no less than two times per week. You need to tear that muscle fiber to make it grow, but you also need to give it adequate time to repair itself before ripping it again otherwise you will actually slow down your progress. Listen to your body and if you are still sore from the last time you did this workout then take another day or two to completely heal before doing it again. This is best to do in conjunction with an upper body routine so that you can workout your upper body on the days that your lower body is sore and vice versa. Here is a run down on what each one of theses exercises targets. Pistol Squats (Single Leg Squats): This exercise effectively isolates the left and right legs causing one leg to do 100% of the work in lifting your bodyweight. It focuses on the butt, quadriceps, and hamstrings. Ball Leg Curls, Single Legs: This motion focuses primarily on the hamstring but also engages the butt, hip, calf, and core muscles for stabilizing. Side Plank with Leg Raises: This motion uses core muscles to stabilize while primarily focusing on the outside thigh. Inside Thigh Plank with Hip Raises: This motion also uses the core for stabilization but focuses instead on the inner thigh. Single Leg Balancing Calf Raises: Though this exercise may look easy it is far from it as you have to move very slowly to maintain balance, causing the calf muscle to have to do 100% of the work instead of using the elastic rebound from the Achilles tendon. Physio Ball Hyperextension Crunches: This motion allows you to train a larger range of motion than with traditional mat exercises but you have to anchor your feet with something as your center of gravity will cause you to roll over backward if you aren’t anchored. Physio Ball Back Extensions: This is a great way to safely train your lower back as the ball offers support as you round forward. Pilates Side Hip Raises: This motion effectively targets the obliques, forcing them to work though a full range of motion that is not common for most oblique mat exercises.

This is a fast paced workout, a great option for people who want to hit all major muscle groups in a short period of time. There is very little transition time between exercises, which keeps your heart rate high and makes this routine a bit of a cardiovascular challenge, as well as a toning regime. There are ten repetitions of each exercise; listen for the verbal cue of what exercise you will switch to next (you will also see the name of the next exercise pop up on the screen on the last repetition of each exercise). The entire routine is broken up into two segments, one focuses primarily on the upper body and abdominals, and the other targets the lower body. You will do the entire thing three times through, for a total workout time of about 25 minutes. The number of calories you burn doing this routine will depend on your gender, body composition, existing fitness level, exertion intensity, bodyweight, and more. Aside from calories burned, you also end up doing exercises that help to tone a large number of muscle groups. While the main focuses of this workout are the arms, glutes, and abs, there are plenty of other supporting muscles that are engaged when you use this home workout video. For example, inner and outer thighs, shoulders, obliques, lower back, calves, rhomboids, and hip flexors (just to name a few) are all called upon to execute these motions. This routine incorporates toning moves, the effort of large muscle groups (which in turn burns a significant number of calories), and even balance exercises, making it a well rounded option for when you are trying to fit in a bit of physical activity in a limited amount of time. Though one or two of the exercises in this routine uses dumbbells, you certainly do not need them in order to do this workout video. If you don’t have immediate access to hand weights of any sort, you could also use resistance bands, bottles of water, or cans of soup. Otherwise the only thing that you are going to need is something forgiving to do the floor exercises on, preferably a thick exercise mat. If any of these exercises are too challenging, look through our exercise library in order to find an easier modification – many of the movements have varying levels of difficulty. Your top priority should always be form; never sacrifice proper form of an exercise in order to do a harder level or number of repetitions as this can result in injury or reduced effectiveness of the movement. In fact, if you cannot complete the ten repetitions of any given set, you can just reduce the number of reps (i.e. doing only 7/10 reps of each movement).

This 20 minute bodyweight workout is great for toning thighs and glutes. You don’t need any equipment at all, but you will need an open wall in order to be able to do a wall sit. The bodyweight calisthenics in this routine target the butt, the calves, hamstrings, quadriceps, abdominals, and both inner and outer thigh. It is an especially effective combination of Pilates exercises and toning moves. All of the moves are challenging, and use large muscle groups, meaning that the workout burns a high number of calories. Because this butt and thigh workout is challenging and moves quickly from one exercise to another, we estimate that you can burn 140-210 calories from doing this video. How many calories you will burn will depend on a large set of variables, including your weight, your lean muscle mass, your baseline fitness level, your gender, and more. When you do a routine like this that calls upon muscle groups so heavily, you want to make sure that you have had an ample warm-up, rather than jumping right in. 10 Minutes of light cardio (such as walking, jogging, biking, or the elliptical) is suggested before jumping into this Fitness Health Track home workout video. If you want to really stoke up your fat burning furnace, do 20 minutes of cardio before doing this routine, and another 20 minutes when you are finished. The combination of the lower body toning moves and the cardio broken up into 2 segments will serve you best in terms of burning the most calories and having the most energy to complete your strength training bodyweight exercises. Make sure to give it your all the entire way through this video. Many of these exercises have little things that you can do to “cheat”, in order to make it feel easier. It might hurt a little extra in the moment, but committing to proper form will help you see results faster in terms of strength gains and how quickly your legs and glutes become toned.

Coming in at just under 20 minutes, this Cardio Boot Camp workout blasts calories and tones the body quickly. Here’s how this routine is structured: for one-minute intervals, you will do a bodyweight toning exercise that is heavily taxing on your cardiovascular endurance. In between each exercise, there is a fifteen second rest period where you will see a clip of what exercise is coming up next. There are five exercises total and the video includes three rounds of the entire routine. Before each exercise interval begins, we count you down from the last 5 seconds so that you will be ready to start. We’ll also count you down when you’re in the last five seconds of a round, just before you get to rest. There are a long list of variables that play into how many calories an individual will burn while doing this cardio workout video, including how hard you are willing to push yourself and what your current level of fitness is. With that said, we estimate that you can burn 185-245 calories with this routine. If at any point during this routine you need a break, don’t hesitate to pause the video and take a breather. It’s important to push yourself and your limits, but you should also listen to your body and give yourself a break if you start to feel too uncomfortable. Sometimes just stopping for 5-10 seconds can be enough of a rest that you can jump back in and finish a round of an exercise. Exercises in this toning and cardio boot camp workout: Reverse Lunges with High Knee – Fantastic for toning and shaping the glutes, hamstrings, and quadriceps, this bodyweight exercise also uses a large number of calories because of the large muscle groups involved. The addition of the high knee makes the move a bit more complex and calls upon your core for stabilization and your hip flexors to complete the motion. Reaching Side Lunges with Jump – In addition to using the glutes, hamstrings and quads, the reaching movement engages your core (especially the obliques), and the jump in the middle keeps your heart rate nice and high (if it wasn’t already). Power Skips – This is essentially a very exaggerated skip-in-place motion that primarily targets your calves and hip flexors, though it becomes a total body exercise in that both upper and lower body must work together to complete the movement. Alternating Push Hops – This is a simple lightweight cardio move that has the main function of keeping you moving. You can punch alternating from left to right or use a motion as if you were pushing a wall further away from your body, just make sure that you are always using your opposite arm from the direction you are “pushing” or punching, and that your feet switch positions quickly with each direction change (see video). Flutter Kick Squats – The simple addition of the “flutter” kick, where your feet briefly stop in two different positions before you sink into a squat, bumps up the challenge of the traditional squat a bit and helps you to burn even more calories during this routine. Make sure that you switch which foot leads in the flutter kick after each squat. If you are looking to tone up quickly and increase your metabolism and your body’s ability to burn fat, this Cardio Boot Camp is a great go-to routine, especially if you are limited on time or workout equipment.