Incinerate Fat and Build Muscle With This Kickass Workout

Incinerate Fat and Build Muscle With This Kickass Workout

Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. We leave no muscle untouched with this workout| so grab a set of dumbbells between five and 25 pounds. Better yet| grab two sets u2014 so you can challenge yourself on a few of the moves with heavier weights. The more often and consistently you lift| the more you will be able to lift!

Directions: Warm up with five minutes of light cardio| then repeat each three-exercise circuit three times. Start with 10 reps of each exercise| building up to 15 reps of each move as you get stronger.

Click here for a printable poster of this workout.

| Plank and Rotate

Twisting in a plank position fires up the core and works those love handles.

  • Begin in a plank position holding a five-pound dumbbell in each hand| keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance.
  • Lift your left hand to the ceiling| twisting through your entire torso. Your pelvis will rotate| but keep it level.
  • Bring your left hand back to the floor| and repeat this action on the other side to complete one rep.
  • Do 10 to 15 reps to complete a set.

Use five- to eight-pound dumbbells.

| Single-Leg Scarecrows

Challenge your balance while working the small muscles that support your shoulder| known collectively as the rotator cuff. This move also makes for shapely upper arms.

  • Stand on your left leg| and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand| raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
  • Maintaining a strong sense of balance| rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
  • Do 10 to 15 reps| then switch legs lifting the left leg up| and stand on the right foot for another 10 to 15 reps to complete the set.

Use five- to eight-pound dumbbells.

| Squat| Curl| and Press

Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams.

  • Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat| keeping the weight in your heels| bringing your thighs parallel to the floor without letting your knees go beyond your toes.
  • Push through your heels to return to standing while bringing the weights to your shoulders| performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward performing an overhead press with the palms facing out.
  • Lower your arms back to your side to complete one rep.
  • Do 10 to 15 reps.

Use Use five- to 15-pound dumbbells.

| Lying Chest Fly

Work your pecs to give your chest a little lift while toning your low abs u2014 what is not to love about this multitasking move?

  • Lie on your back with your hips and knees both at 90-degree angles. Using your low abs| press your lower back into the mat. Raise your arms toward the ceiling| palms facing each other| keeping the elbow joint slightly bent.
  • Keeping your torso stable| open your arms out to the side until your elbows are about two inches from the floor.
  • Raise your arms back to the ceiling| bringing the weights together over your chest. This completes one rep.
  • Do 15 reps to complete a set.

Use five- to 10-pound dumbbells.

| Lying Overhead Reach

Work your shoulders and your abs with this exercise.

  • Lie on your back with your hips and knees both at 90-degree angles| using your low abs to press your lower back into the mat. Raise your arms toward the ceiling| keeping the elbow joint slightly bent.
  • Reach your arms overhead| bringing the dumbbells to tap the dumbbells on the floor above your head. Do not let your back arch away from the floor as your lower the weights.
  • Raise your arms back to the starting position to complete one rep.
  • Do 15 reps to complete a set.

Use five- to 10-pound weights.

| Seated Russian Twist

Work your muffin top and tighten your core with this simple move.

  • Sit with your heels about two feet from your butt| holding a dumbbell at your chest. Keeping your back straight| lean your entire torso back a few inches. You should feel your abs working to keep you upright.
  • Without rounding your spine| rotate your ribcage to the left| then return to center to twist to the right. This completes one rep.
  • Do 15 reps to complete a set.

Use five- to 15-pound dumbbells.

| Reverse Lunge and Press

This full-body toner gets the heart rate going| too!

  • Stand with your feet together| holding the weights at your shoulders with your palms facing out.
  • Step your left foot back coming into a lunge| making 90-degree angles with your front and back knee.
  • Push off your left foot| bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot| step back into the lunge to start your second rep.
  • Do 15 reps| then switch legs.

Use five- to 10-pound weights.

| Plank and Straight-Arm Kickback

Work your arms and abs together with this plank variation.

  • Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
  • Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
  • Do 10 to 15 reps with each arm.

Use five- to 10-pound weights.

| Weighted Squat

Increase the your weighs for this final exercise| and work up to using a 25-pound dumbbell.

  • Stand with feet a little wider than your hips| with toes pointed slightly outward| holding one dumbbell in both hands.
  • Sit back to squat| keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
  • Push through your heels to return to standing to complete one rep.
  • Do 15 reps.

Use a 15- to 25-pound dumbbell.

This Treadmill Workout Will Probably Be the Most Intense 30 Minutes of Your Day

It didn’t take much convincing to see why Sandra Bullock, Amanda Seyfried, and Kim Kardashian all flock to Barry’s Bootcamp ¡ª 15 minutes into my first class, I was in love. The hourlong mix of high-intensity treadmill intervals and circuit training left me a sweaty mess, and I was already planning my next class on the way out of my first.

While nothing beats the full 60-minute class, the running segments are a workout on their own. For days when strength training isn’t in the mix, we have a 30-minute treadmill workout from Barry’s Bootcamp trainer Alycia Stevenin to give you a taste of what the class is like. You’ll move through sections of intervals, hill work, and sprints, which will challenge both your endurance and speed. While the workout is meant to be done as a whole, you can easily pull out any section and repeat it four to five times if you’d prefer to focus on a specific area.

Ready to do this at the gym? Take our printable workout with you!

Image Source: POPSUGAR Photography

This Treadmill Workout Will Probably Be the Most Intense 30 Minutes of Your Day

It didn’t take much convincing to see why Sandra Bullock| Amanda Seyfried| and Kim Kardashian all flock to Barry’s Bootcamp ¡ª 15 minutes into my first class| I was in love. The hourlong mix of high-intensity treadmill intervals and circuit training left me a sweaty mess| and I was already planning my next class on the way out of my first.

While nothing beats the full 60-minute class| the running segments are a workout on their own. For days when strength training isn’t in the mix| we have a 30-minute treadmill workout from Barry’s Bootcamp trainer Alycia Stevenin to give you a taste of what the class is like. You’ll move through sections of intervals| hill work| and sprints| which will challenge both your endurance and speed. While the workout is meant to be done as a whole| you can easily pull out any section and repeat it four to five times if you’d prefer to focus on a specific area.

Ready to do this at the gym? Take our printable workout with you!

Image Source: POPSUGAR Photography

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes| you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna| try this elliptical workout instead. To make this joint-friendly machine feel like running| don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core| and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level| but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

No Equipment, No Excuses: Bodyweight Circuit

No Equipment, No Excuses: Bodyweight Circuit

Allow us excuse-proof your fitness life with this workout you can do anytime, anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

Related: Incinerate Fat and Build Muscle With This Kickass Workout

| Circuit One: Squat

Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 15 reps.

| Circuit One: Seated Russian Twist

Reps: 30, alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations, alternating sides.

| Circuit One: Elbow Plank With Leg Lift

Reps: 20, alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable, lift your right foot off the ground. Lower your right leg. This completes one rep.
  • Switch sides and lift the left leg up for a total of 20 reps.

Related: A Short and Sweet 35-Minute Elliptical Interval Workout

| Ciruit Two: Curtsy Squat

Reps: 10, each side

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps, then switch sides.

| Ciruit Two: Triceps Dip

Reps: 15

  • With your hands shoulder width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high, inhale, and bend your elbows straight behind you.
  • Exhale and straighten your arms, working the triceps. This completes one rep. Complete a total of 15 reps.

| Ciruit Two: Squat With Sidekick

Reps: 20, alternating sides

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.

| Circuit Three: Pilates Roll-Down

Reps: 10, slow and smooth

  • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
  • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

| Circuit Three: Leaning Lunge

Reps: 12, each legs

  • Start standing at the front of your mat, and take a large step backward with your right foot, bending both knees and coming into a lunge.
  • Keeping your left knee bent, lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright. This completes one rep.
  • Do 12 reps, then switch legs.

| Circuit Three: Negative Push-Up

Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat, then squeeze your shoulder blades together, lifting your palms away from the floor.
  • Press your palms into the floor, and straighten your elbows, pushing yourself back into the plank. This completes one rep. Do 10 reps total.

No Equipment, No Excuses: Bodyweight Circuit

No Equipment| No Excuses: Bodyweight Circuit

Allow us excuse-proof your fitness life with this workout you can do anytime| anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

Related: Incinerate Fat and Build Muscle With This Kickass Workout

| Circuit One: Squat

Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels| and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep.
  • Do 15 reps.

| Circuit One: Seated Russian Twist

Reps: 30| alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide.
  • Pull your navel to your spine| and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations| alternating sides.

| Circuit One: Elbow Plank With Leg Lift

Reps: 20| alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable| lift your right foot off the ground. Lower your right leg. This completes one rep.
  • Switch sides and lift the left leg up for a total of 20 reps.

Related: A Short and Sweet 35-Minute Elliptical Interval Workout

| Ciruit Two: Curtsy Squat

Reps: 10| each side

  • Start from standing| and step your left leg behind you and to the right so your thighs cross| bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps| then switch sides.

| Ciruit Two: Triceps Dip

Reps: 15

  • With your hands shoulder width apart on the floor behind you| straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high| inhale| and bend your elbows straight behind you.
  • Exhale and straighten your arms| working the triceps. This completes one rep. Complete a total of 15 reps.

| Ciruit Two: Squat With Sidekick

Reps: 20| alternating sides

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.

| Circuit Three: Pilates Roll-Down

Reps: 10| slow and smooth

  • Begin seated at the front edge of your mat| with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine| and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat| reach your arms overhead so they are parallel to the floor.
  • Exhale and begin to roll up| peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

| Circuit Three: Leaning Lunge

Reps: 12| each legs

  • Start standing at the front of your mat| and take a large step backward with your right foot| bending both knees and coming into a lunge.
  • Keeping your left knee bent| lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left| and return to standing upright. This completes one rep.
  • Do 12 reps| then switch legs.

| Circuit Three: Negative Push-Up

Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat| then squeeze your shoulder blades together| lifting your palms away from the floor.
  • Press your palms into the floor| and straighten your elbows| pushing yourself back into the plank. This completes one rep. Do 10 reps total.

Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

For toned arms and a sculpted upper body| dumbbell moves are such an effective way to train that after consistently doing this 30-minute workout a few times a week| it’s likely that you’ll notice a difference in both your strength and muscle definition. This video workout is broken up into three 10-minute videos that combine dumbbell exercises and bodyweight moves u2014 get ready to feel the burn. It’s best to have two pairs of dumbbells on hand u2014 a light set and heavy set u2014 ranging between three and 10 pounds.

| Part One: Biceps and Triceps

Let’s get right into it with this 10-minute workout from celeb trainer Holly Perkins. These exercises target the biceps| shoulders| and triceps to create a shapely upper body without any bulk.

| Part Two: Upper Body Plus Core

This faster-paced| more-intense 10-minute arm workout is from Kelly Ripa‘s trainer| Anna Kaiser of AKT in Motion| so you know it’s got to be good! It incorporates challenging bodyweight exercises that not only tone the upper body| but also work the core and legs while getting your heart pumping.

| Part Three: Shoulders and a Stretch

This last 10-minute workout is no joke! It focuses on the shoulders| upper arms| and upper back and then ends with some much-needed chest and shoulder stretches.

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts ¡ª one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical, you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free, printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free, printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts one that gives your butt a little extra love by turning up the incline| and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical| you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free| printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free| printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography