Rock Hard Toned
Whether you need something to get you through the weekend slumps, or just want to add a little variety to your routine, I’ve got a killer 30-minute workout to get you total-body toned.
Getting a toned and fit body is all about the energy you put into it. You have to work hard, and you have to really move your body.
A total body approach is one of the best ways to get fit fast. By engaging your entire body, you’re going to boost your calorie burn and lose more fat in every move. This is the basic principle behind recent fitness fads like CrossFit and high intensity interval training. Not only are you working out harder but you’re doing a total new variety of movements which gives you better results at the end of the day – it’s that simple.
Today’s workout can be done in just 30 minutes. It’s a great one to throw into your weekly routine to change things up a bit, or get energized on your low days. Try to include it in your routine once a week for optimal results, in combination with regular cardio and weight lifting.
Ready to get total-body toned?
The 30-Minute Workout to Get Toned & Fit Fast
Run through the following exercises with no more than 30 seconds of rest in between sets. If you have more time to spare, try running through the circuit a second time.
1. Barbell Squat-Row-Curl-Press Sequence (2 sets)
You’re going to start off with a barbell with moderately challenging weight. You’re going to engage in a superset where you’re going to perform a single set of the following exercises in a row with no rest in between, doing as many reps per set as you can:
- barbell squat (view exercise)
- barbell row (view exercise)
- barbell bicep curl (view exercise)
- barbell should press (view exercise)
Rest for 1 minute, then repeat the sequence, again doing as many reps as possible per set.
2. Woodchopper Deadlift Superset (2 sets)
Grab a set of medium-weight dumbbells and stand with your feet shoulder-width on a workout mat. Perform the following exercises back to back, followed by 1 minute of rest before repeating the exercises. Make sure you perform the woodchopper on both sides before moving onto the dumbbell deadlift.
- woodchopper, each side (view exercise)
- dumbbell deadlift (view exercise)
3. Bicycle Crunch Combo (3 sets)
To target your abs from every angle, do 3 sets of the following exercises. Make sure you alternate between each move, resting 30 seconds between sets.
- bicycle crunch (view exercise)
- lower ab bicycle crunch (view exercise)
4. Workout Bench Bundle (2 sets)
Grab your dumbbells again and find a workout bench. You’re going to run through the following exercises, performing 1 set of each without rest. Then rest for 1 minute and repeat the sequence for 2 sets.
- bench step-ups (view exercise)
- push ups on bench (view exercise)
- knee tucks on bench (view exercise)
5. Sprint, Jump, & Jack (6 minutes)
You’re going to finish up this 30-minute routine with a little high intensity training. Spend 2 minutes sprinting, 2 minutes of jumping rope, and 2 minutes of jumping jacks. This is a great way to really increase the burn at the end of your workout.
Boost Your Workout
Want to boost your toning results from this total body workout? Try starting off with a dose of the latest preworkout – ENGN PreWorkout. It will give you a serious boost of energy and keep you fueled throughout the workout.
And make sure you finish things off with a muscle-building protein shake. I recommend the high quality Optimum 100% Casein Protein – it will keep fueling your muscles for hours after your workout!
Have any questions or feedback about this 30-Minute Workout to Get Total-Body Toned? Please leave a comment below…
can I do this more than once a week ie three times a week to replace my weight training workout
I wouldn’t replace it all together as weight training is essential in helping you build the muscle you need to keep your metabolism high. However, if you did this twice a week on top of your weight training that would be the best case scenario.