Shake up your workout, and crank your metabolism with something short and sweet but hard enough to rock your fitness!
Autumn is here, and if you’re like many people, you’ve been working hard all summer to look and feel your best during the outdoor season. By now, you may even have been following the same program for over four months consistently. If this is true for you, congratulations! By now you’ve likely seen significant progress in the way you look and feel. The only downside is that perhaps you’re getting a bit bored with your program and need something new to try. And even if you don’t fall into this category and haven’t been consistent with your training, a novel and challenging workout is a great way to shake things up!
Here’s a simple but challenging workout to work your whole body and stimulate your metabolism:
Warm Up
- 300 reps of jump rope as fast as possible
- Stretch out
Circuit A
- Goblet Squat (holding a vertical dumbbell against your chest)
- Dumbbell Renegade Row
- Standing Overhead Dumbbell Press
- 300 reps of jump rope as fast as possible
Circuit B
- Walking Lunges
- Bench Dips
- Inch Worms (from standing, walk your hands out to a push-up position then walk them back to return to standing: 10 reps)
- 300 reps of jump rope as fast as possible
Circuit C: Core Training
- Bicycle Crunches (30 repetitions)
- Plank (hold for 60 seconds)
- Side Plank (30 seconds each side)
Cool Down
- 10 minutes of moderate cardio
To complete this workout, all you’ll need are a pair of adjustable dumbbells and a jump rope. Once warmed up and stretched out, perform circuit A all the way through without stopping, hitting 20 repetitions on each exercise. Once you’ve completed the Dumbbell overhead press, rest for 60 seconds and repeat the circuit for 1–2 more sets.
Move through all three circuits in this fashion, striving for roughly 20 repetitions per exercise unless otherwise noted, 2–3 sets per circuit, and resting 60 seconds between each set. Repeat the 300 reps of jump rope before moving to the next circuit. This will keep your heart rate way up! Once you’re all the way through, cool down with 10 minutes of light cardio, and you’re done!
While it doesn’t look like a lot on paper, this program should be a tough 45-minute full body workout that should leave you worn out and ready to head home. Be certain to select challenging weights for your exercises, or if you’re in a gym setting and would like to incorporate other equipment, feel free to make substitutions. As long as you’re pushing yourself and hustling, you’ll get a great workout that’s sure to shake things up!
