Tone Your Whole Body With This 6-Minute Do-Anywhere Workout

Strength training is an important component of any fitness regimen, but when it comes to working out, many of us neglect it in favor of calorie-torching cardio ¡ª not a good idea, since muscles help you look slim and toned while also burning more calories so you are leaner. If you think you don’t have time to strength train, try this six-minute do-anywhere circuit that we love. Repeat three times, and you’ll have toned your muscles in less time than it takes to watch your favorite TV show!

Image Source: POPSUGAR Studios

Tone Your Whole Body With This 6-Minute Do-Anywhere Workout

Strength training is an important component of any fitness regimen| but when it comes to working out| many of us neglect it in favor of calorie-torching cardio ¡ª not a good idea| since muscles help you look slim and toned while also burning more calories so you are leaner. If you think you don’t have time to strength train| try this six-minute do-anywhere circuit that we love. Repeat three times| and you’ll have toned your muscles in less time than it takes to watch your favorite TV show!

Image Source: POPSUGAR Studios

Work Your Whole Body With This Easy-to-Follow Circuit

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.

I am gravitating toward strength and barre workouts right now and Thursday’s circuit workout incorporated supersets for a fast-paced and efficient total body workout.

This workout targets the whole body and incorporates a bonus of core work and cardio in between each superset. Once you’ve completed the first superset, hop on the floor for a 45-second plank, then follow it with five minutes of cardio of your choice. I opted for incline walking (Ryan’s mom gave us her old treadmill!), but you can run, jump on the stair mill, or even complete a quick five-minute cardio circuit like this one, if you’re at home and don’t have access to any cardio equipment.

And, as always, listen to your body and rest as needed!

To learn more about each of these moves and this workout, check out Peanut Butter Fingers.

Image Source: Peanut Butter Fingers

Work Your Whole Body With This Easy-to-Follow Circuit

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan| who is part of POPSUGAR Select Fitness.

I am gravitating toward strength and barre workouts right now and Thursday’s circuit workout incorporated supersets for a fast-paced and efficient total body workout.

This workout targets the whole body and incorporates a bonus of core work and cardio in between each superset. Once you’ve completed the first superset| hop on the floor for a 45-second plank| then follow it with five minutes of cardio of your choice. I opted for incline walking (Ryan’s mom gave us her old treadmill!)| but you can run| jump on the stair mill| or even complete a quick five-minute cardio circuit like this one| if you’re at home and don’t have access to any cardio equipment.

And| as always| listen to your body and rest as needed!

To learn more about each of these moves and this workout| check out Peanut Butter Fingers.

Image Source: Peanut Butter Fingers

This Printable Circuit Workout Tones Every Inch

This Printable Circuit Workout Tones Every Inch

This circuit workout| full of multitasking moves| is incredibly effective for toning your entire body in little time. Learn the details of the exercises here| print the workout| then get pumped!

Directions: warm up with five minutes of light cardio. Grab a set of dumbbells| between five and 10 pounds| and perform each 3-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.

| Circuit One: Back Lunge With Overhead Press

Reps: 10| each leg

  • Stand on your left leg with your right knee up. Bring both weights overhead to start.
  • Step your right foot back coming into a lunge| making 90-degree angles with both knees| and lower the weights to the side bending your elbows to 90 degrees.
  • With control| push off your right foot| bringing your right knee forward while pressing the weights over head| with palms facing out. This completes one rep.
  • Do 10 reps| and then switch legs.

This moves challenges your balance to fire up your core immediately! Plus it tones your shoulders and your butt.

| Circuit One: Side Plank With Reverse Fly

Reps: 10| each side

  • Start in a side plank on your left side| holding your weight in your right hand with your right arm parallel to the floor.
  • Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
  • If you feel unstable in this position| split your legs bringing your right leg forward to steady yourself.
  • Do 10 reps before switching sides.

Side planks tone the muffin top| and adding the reverse fly into the mix not only challenges the abs a bit more| but also tones the back of the shoulder. Squeeze your inner thighs together for added stability.

| Circuit One:Dumbbell Swing

Reps: 20

  • Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward| holding your weight in both hands. Come into a squat bringing the dumbbell between your legs keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
  • Exhale| pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet| squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
  • Inhale and allow the weight to fall between your legs| returning to the squat. This completes one rep.
  • Do 20 reps.

No kettlebell? No problem. Grab your heavier dumbbell or double up to feel the power of your center to get swinging| but remember: this is not an arm exercise. It is all about the legs| butt| and abs.

| Circuit Two: Plank With Row

Reps: 10| each side

  • Start in a plank position holding a weight in your right hand.
  • Keep your torso stable as you pull your elbow toward the ceiling squeezing your right shoulder blade toward your spine.
  • Lower the weight to the floor with control to complete one rep.
  • Complete 10 reps| then switch sides.

Work your arms and abs while improving your posture with this simple move.

| Circuit Two: Deep Squat With Overhead Reach

Reps: 15

  • Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands.
  • Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight| and raise the weight overhead.
  • Lower your arms as you straighten your knees to stand; this completes one rep.
  • Do 15 reps for a set.

Anytime your hands go above your head| your abs are forced to work. Add a dumbbell to the move| and they work harder.

| Circuit Two: Warrior Three Triceps Extension

Reps: 10| on each leg

  • Stand on your left foot| lean forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute and bring the weights to your ribs with your elbows pointing toward the ceiling.
  • Keep your abs engaged as you exhale| straightening your elbows. Your arms will be a few inches above your back.
  • Inhale and bend your elbows| bringing the dumbbells back to your ribs to complete one rep.
  • Do 10 reps| then switch legs.

Work your glutes and core while tightening the backs of your upper arms.

| Circuit Three: Deadlift With Front Row

Reps: 15

  • Stand upright holding your dumbbells in each hand| arms at your sides| with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent| slowly hinge forward| bending at your hips (not your waist)| lowering the weights as far as possible without rounding your back| which should remain straight.
  • Squeeze your glutes to return to sanding| keeping your back straight. Once you’re standing| pull the weights up the front of your body| bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do 15 reps.

Work your shoulders and your backside with the double-duty combination move.

| Circuit Three: V-Sit With Single Arm Chest Fly

Reps: 10| each arm

  • Begin sitting with your heels planted about two feet from your butt| holding the weights at chest level with a slight bend in your elbows. Lean back a few inches| pulling your abs toward your spine.
  • Keeping the left arm still| open your right arm to the side| making sure the weight doesn’t go beyond your shoulder.
  • Bring your right arm back to center to complete one rep.
  • Complete 10 reps with the right arm| then switch sides.

In this variation| the abs work extra to maintain stability as you pull the dumbbell away from your center.

| Circuit Three: Split Squat With Bicep Curls

Reps: 10| each side

  • With weights at your sides| take a large step back with your right foot.
  • Bend both knees to 90 degrees while bending your elbows to curl the weights to your shoulders. Squeeze your right glute.
  • Press your left heel into the floor and straighten both legs while lowering the weights.This completes one rep.
  • Complete 10 reps| then switch sides.

Shape your arms and glutes in one move with this classic combination u2014 it’s always a killer!

No Gym, No Problem! This Circuit Workout Uses Just Your Body

No Gym| No Problem! This Circuit Workout Uses Just Your Body

Not only is an at-home workout excuse-proof| since it’s free| it will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do| and other than a chair| it requires no props.

Instructions: After warming up with light cardio for five minutes| repeat each three-exercise circuit twice| resting for 60 seconds after completing one rep of an entire circuit.

Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it.

| Circuit One: Step Ups

  • Stand in front of a sturdy chair* (make sure it won’t slide out from under you) and place your left foot in the center of the seat.
  • Step up onto the chair and bring your right knee forward and up.
  • Lower yourself back to the floor| with the foot landing quietly.
  • Switch legs| and repeat. That completes two steps.
  • Do 20 steps total.

*If a chair feels too high| use a shorter stool or a bottom stair.

| Circuit One: Push-Ups

  • Place your hands directly under your shoulders and spread your fingers wide.
  • Inhale as you bend your elbows| and exhale as you straighten your elbows. Keep your elbows close to your sides as you bend them.
  • Do 15 push-ups| resting your knees on the ground if necessary.

| Circuit One: Walking Lunges

  • Stand upright| feet together| then take a controlled step forward with your left leg.
  • Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
  • Push off the with your right foot and bring it forward to starting position. This completes one rep.
  • Repeat exercise starting with your left foot.
  • Alternate sides for 20 reps.

| Circuit Two: Squat Jumps

  • Stand with feet shoulder-width apart| arms at your sides.
  • Start with a regular squat| then jump up as explosively as you can as you rise up reaching for the ceiling.
  • When you land| lower your body back into the squat position to complete one rep.
  • Remember to use your whole foot to jump| not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
  • Do 15 reps.

| Circuit Two: Triceps Dips

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Move your booty in front of the bench with your legs bent and feet placed about hip-width distance apart on the floor.
  • Straighten out your arms and keep a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement| slowly press off with your hands| and push yourself straight back up to the starting position.
  • Do 15 reps.

| Circuit Two: Elbow Plank With Leg Lift

  • Start in an elbow plank. Lift your left foot about six inches off the ground| keeping your pelvis parallel to the floor. Hold for five seconds| then lower the leg.
  • Try the lift with your right leg.
  • Keep on alternating legs for 60 seconds.

| Circuit Three: Wall Sit

  • Stand with your back against a wall| placing your feet about two feet out in front of you. Feet should be hip-width distance apart.
  • Bending your knees| slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints| so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in toward each other or sway outward.
  • Hold for 30 seconds.

| Circuit Three: Bicycle Crunch

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
  • Put your hands behind your head.
  • Bring your knees in toward your chest and lift your shoulder blades off the ground| but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Switch sides and do the same motion on the other side to complete one rep (and to create the “”peddling”” motion). Do this exercise with slow and controlled motion.
  • Do 10 reps.

| Circuit Three: Side Plank

  • Sit on your left side with your legs slightly bent and your feet stacked.
  • Place your left hand about 12 inches from your pelvis.
  • Push your hand into the ground and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing| stagger your feet so the top leg is in front.
  • Hold for 30 seconds and switch sides.