Exercise Workouts

Hey, hey! Ready to reach those fitness SMART goals you’ve set for yourself? Don’t worry, there are simple steps that can make exercise workouts more effective, efficient, and fun to help you get where YOU want to be.

Exercise Workouts

There are several types of exercise workouts that you can try, and each boasts different benefits. I will outline the basics and give an example workout for each. Ready, GO!

lace 'em up and join me!

Exercise Workouts 1 : Circuit Training

Circuit training is one of many exercise workouts that allow for a mixture of both strength training and cardiovascular training. Circuit training incorporates several weight training moves followed by a cardio burst of activity, with repeating the sequence several times. Circuit training is very beneficial as it allows for the heart rate to rise, burning calories and blasting body fat.

Circuit Training Workout Example:

  • 2 sets of 12 reps : squats
  • 30 jumping jacks
  • 2 sets of 12 reps : chest press
  • 12 burpees
  • 2 sets of 12 reps : deadrows
  • squat jumps
  • 2 sets of 12 reps-each arm : tricep kickbacks
  • high knees running for 30 seconds
  • 2 sets of 12 reps-each arm : bicep curls
  • 30 seconds of toe touches –reaching arm to leg in front of the body
  • 2 sets of 12 reps-each leg : lunges
  • 60 jumping jacks
  • 2 sets of 12 reps : shoulder press
  • 20 burpees
  • 1 30-second plank
  • 1 30-second side plank, each side <—see pic below
  • 20 slow abdominal twists, 20 fast abdominal twists (lying down)

source-side plank

Exercise Workouts 2 : HIIT Cardio Treadmill Workout

High Intensity Interval Training (HIIT) cardiovascular workout is an excellent way to burn serious calories, blast belly flat, and get fit quicker, and in less time. It is proven in scientific research that if workouts are done more efficiently and effectively in the gym (or at home or outside), less time needs to be spent to get the fit body you want.

This means that workout times are cut almost in half! Of course we have to work harder during that shorter time, but it is well worth it for the myriad of benefits that follow!

HIIT Cardio Workout Example :

  • On a treadmill, warm up for 3 minutes at a walking pace or slow jog (between 3.5-4.5 mph)
  • Run @ 7.5 mph for 2 minutes
  • Run @ 9.0 mph for 45 seconds
  • Jog @ 5.0 recovery for 1 minute
  • Run @ 7.6 mph for 2 minutes
  • Run @ 9.1 mph for 45 seconds
  • Walk @ 3.5 mph for 1 minute
  • Run @ 7.0 mph for 2 minutes
  • Run @ 9.5 mph for 45 seconds
  • Jog @ 5.0 recovery for 1 minute
  • Run @ 7.5 mph for 2 minutes
  • Run @ 10.0 mph for 1 minute
  • Walk @ 3.5 mph for cool down (about 3-5 minutes)
  • WORKOUT Duration : 22 minutes ; calories burned afterward during the day : about 1.5x the normal amount!

ready, ready to run

*the only caution with HIIT cardio is that there is a higher risk of injury, so it is advised to not participate in it for more than 2-3x per week

Exercise Workouts 3 : BodyPUMP or other endurance weight training

As I teach BodyPUMP I may be partial to the class, but I have also seen the benefits, strength, and fitness results that have come from diligent participation in it as well. Bottom line : BodyPUMP classes work.

The reason this is so is because each track focuses on one muscle group at a time, allowing for that particular muscle group (i.e. shoulders) to work to fatigue or failure. This working to fatigue (aka ‘failure’ in fitness terms) challenges the body (overload principle, anyone?) to a new level, which then in turn builds muscle, strengthens bones, and creates more muscle to burn more calories and fat–creating a fitter, thinner, stronger body over time.

dumbbells<--to add work to the muscles

The class focuses on endurance weight training, using a good amount of weight (not too heavy not too light) for long periods of time<—sometimes up to 6.5 minutes! (Click here to find out more about BodyPUMP Weight Selection)

BodyPUMP/Endurance Weight Training Workout Example:

*use a barbell or dumbbells for weight, rest about 30 seconds between each muscle group

  • Squats for 5.5 minutes (half the time use a wider stance, heels outside of hip width)
  • Chest press for 4.5 minutes, with 20 second rest
  • Dead lifts and dead rows for 5 minutes, intermixing between a wide grip and a normal grip
  • Triceps extensions, triceps dips, and triceps kickbacks for 4.5 minutes
  • Biceps curls for 4 minutes
  • Lunges for 5.5 minutes, alternating legs half way through
  • Shoulder press and shoulder side raises for 5 minutes, alternating back and forth after each minute

or locate a local BodyPUMP class…..like mine. That’d be so fun! :)

Exercise Workouts 4 : At home with ‘home’ equipment

Not everyone can get to a gym, has access to ‘fitness’ equipment, or even wants to be in a group exercise setting, and that is perfectly okay. Workouts can be done within the safety of a home and using any normal home equipment and furniture (and some good workout tunes!). Plus it is much cheaper, quicker, and easier to fit in the day if the *gym* is right at home!

Home Workout Example:

  • jogging in place for 1 minute
  • wall sits/squats for 1 minute
  • alternating lunges for 1 minute
  • pushups for 30 seconds
  • triceps pushups for 30 seconds
  • jumping squats for 30 seconds
  • bicep curls with soup cans for 2 minutes
  • abdominal workouts of choice for 2 minutes
  • REPEAT 2 more times through!

triceps pushups are done with elbows in

Exercise workouts can be tweaked to meet personal needs, fitness goals, and doctor recommendations. Make sure to check with a doctor if needed for your physical activity needs.

And remember, ANY minute of movement and exercise IS better than NO movement. Tell yourself you’ll do one of these exercise workouts for 5 minutes, and after the sweat starts trickling and the endorphins start flowing, you’ll probably want to stick with it :)

Have fun choosing and workin’ it out with these exercise workouts examples!

Which of the above exercise workouts are YOU most intrigued to try?? Have YOU ever tried to do a workout just with home or furniture equipment?? Any cool moves you’d like to share?

Related Posts Plugin for WordPress, Blogger...


  1. You are so great, I love reading your blog each morning it really helps me get focused on my fitness/health goals for the day, not to mention it usually put me in a great mood because of your positive attitude and colorful posts! You always give us such great information. I cannot even descibe the difference in my body since incorporating HIIT cardio and regular BodyPump classes! You are right on with these workouts!


  2. Thank you for the workouts! My family just recently started going to the gym. And while I am slowly gaining my routine, this post totally helps. And since I do 1/2 my workouts at home, your list helps there, too.

  3. You have the best posts! :-) I love circuit training and HIIT always kicks my butt. I’ve never tried body pump and I’ve always wanted to. Everyone keeps talking about it!

    • Yes, HIIT kicks my trash too…..

      If ya can, see if you can get a free pass to a gym that offers BodyPUMP, it might just change your life :)

  4. Thanks for the great post! I’m wonderig if the read-out that the treadmill gives for calories is accurate when doing a HIIT workout. I know you continue to burn more calories after your workout, but do you burn more during it as well? Thanks! :)

    • that is a great question! Usually the machines are pretty accurate IF you entered in your height and weight…if not, then the number is higher because it bases it off of a normal sized man<---if that is bigger than you, you'd really burn less. But it would be MORE calories if you were to do the same amount of time but at a steady state, that is less work so it requires less energy (or calories) to be expended. However, you are right that the caloric burn is greater afterwards with HIIT. Also, you might burn the same number of calories over a longer period of time doing steady state cardio, but the fitness benefits may not be the same as if you were to bust out 30 minutes or so of hardcore HIIT work.

  5. triceps pushups always get me!!! great post and excellent work out ideas!

  6. What a great post! I think HIIT is a crazy workout, I really should incorporate more of it into my routine. and I never have taken a bodypump class but it sounds awesome, i’m signing back up for a local gym this week so if they have it I will def need to check it out!

    • Do IT! It will rock your world :)

      HIIT is totally amazing, once I incorporated it in, I started seeing changes almost immediately <---good changes!

  7. Great post! Just subscribed to you! (yay!)

  8. I started BodyPUMP earlier this summer and have really enjoyed it. What I love most? The hour seems to FLY by! I’ve also, recently, incorporated interval training on the treadmill as well…however not quite as fast as your example, maybe someday 😉

    • I know, the time totally FLIES by, I love it, so fun!

      It doesn’t matter about the speed, that was an example. Just as long as an interval goes fast <---almost sprinting, and then slow again. Have a great day!

  9. What is a burbee? Am I the only one who doesn’t know?

    • burpee = jump up and then go down into a plank. Jump back the legs together and jump up. Start it all over. They are killer because you go way UP high and then way down LOW. Hello heart racin’, blood pumpin’, and calories burnin’ 😉

  10. Hello!
    Are you on twitter or Pinterest? Or Facebook?

  11. Are you on face book, twitter or Pinterest!

  12. Nice article, it helped me to prepare my fitness schedule for workout :)
    thank you
    Vipin recently posted…Red Respberry Leaf Tea BenefitsMy Profile


  1. […] would say it totally depends on what the workout is, how long the exercise workouts will last, how intense the workout will be, how close a meal is to after the workout ends, what […]

  2. […] Exercise Workouts | Circuit Training | BodyPUMP | HIIT … – Exercise Workouts 1 : Circuit Training. Circuit training is one of many exercise workouts that allow for a mixture of both strength training and cardiovascular training. […]



CommentLuv badge

Privacy · © Copyright 2015 Fitness Perks, LLC · All right reserved · Designed by The Husband