This Workout Will Help You Kick-Start a New Fitness Routine

This workout will get your entire body moving by combining strength, cardio and mobility—and takes less than 30 minutes to complete—both great ways to start a new fitness routine!

Strength training performed with relatively low rest allows the body to also reap the benefits of a cardiovascular workout.

The rest periods will go by fast, especially as you get deeper into the workout. Stay on task with your time and choose challenging weights, modifying as needed.

Warm-Up

Inchworm
Reps/duration: 60 seconds of work, 30 seconds of rest
Sets: 2

This is a great full-body exercise that warms up everything from hips, ankles, core and shoulders.

• Stand with your feet hip-width apart.
• Fold forward from your hips and place your hands on the floor in front of you.
• Walk your hands out until you’re in plank, then walk your feet up to meet your hands, keeping your legs as straight as possible, then stand up.
• To make this more difficult, do a push-up before moving your feet.

Circuit 1

Instructions: Perform each movement for the recommended amount of reps/time, moving from one exercise to the next with the recommended amount of rest between each move. Repeat the entire circuit for a total of three sets.

1a. Goblet Squat
Reps/duration: 30 seconds of work, 30 seconds of rest

• Stand with your feet shoulder-width apart, holding a dumbbell, kettlebell or medicine ball at chest level.
• Sit your hips back and down into a squat, thighs parallel to the ground. Keep your chest lifted to keep from leaning forward.
• Press through your heels to return to standing and repeat.

1b. Dumbbell Side Lunge
Reps/duration: 30 seconds of work, 30 seconds of rest

• Begin standing with your feet under your hips, holding dumbbells at your sides.
• Step your right foot out laterally and sink back into a lunge, bending your left knee and sitting back on your left hip.
• Press through your left heel to return to stand. Repeat on the opposite leg, alternating legs.

1c. Push-Up With T Reach
Reps/duration: 30 seconds of work, 30 seconds of rest

• Begin in a high-plank position with your hands outside your shoulders and your toes on the ground, hip-width distance apart.
• Perform a push-up by bending your elbows and dropping your chest to elbow height, maintaining your plank.
• Push back up and bring one hand off the ground and reach toward the ceiling, rotating your body so your feet are staggered and on their sides. Your body should be in the shape of a T.
• Rotate back to plank and repeat, alternating sides as you rotate into a T.

Circuit 2

Instructions: Perform each movement for the recommended amount of reps/time, moving from one exercise to the next with the recommended amount of rest between each move. Repeat the entire circuit for a total of four sets.

2a. Medicine-Ball Forward Lunge With Rotation
Reps/duration: 30 seconds of work, 30 seconds of rest

• Start by holding a medicine ball chest height.
• Step your right leg forward into a lunge while rotating the medicine ball across your body over your forward leg.
• Press through your front heel to return to stand and switch sides, alternating legs and rotation.
• You can keep your arms close to your body or straighten your arms out to make it more challenging.

2b. Bent-Over Reciprocal Row
Reps/duration: 30 seconds of work, 30 seconds of rest

• Begin standing with your feet under your hips, holding dumbbells at your sides.
• Tip from your hips, keeping your knees soft, to bring the dumbbells down with straight arms. Your eyes should focus on the ground in front of you to maintain a neutral spine.
• Pull your right elbow toward the ceiling to row the right dumbbell up to rib height, squeezing your right shoulder blade in toward your spine. As you do this, press the left dumbbell down toward the ground.
• Return the right dumbbell back to start, then row the left dumbbell up to rib height, squeezing your left shoulder blade in toward your spine and driving the right dumbbell toward the ground.
• Return the left dumbbell back to start as you continue rowing, alternating arms.

2c. Tall Kneeling Unilateral Overhead Shoulder Press
Reps/duration: 30 seconds of work (15 seconds each arm), 30 seconds of rest

• Begin kneeling with your hips extended, holding dumbbells in front of your shoulders.
• Press one dumbbell overhead, keeping your other hand still.
• Repeat and then switch sides.
• This is a great exercise for not only upper-body strength but also core and hip stability. If being on your knees is uncomfortable, you may perform this standing.

Cool-Down

Child’s Pose
Reps/duration: 30 to 60 seconds

• Come to your hands and knees, and shift your hips back to your heels as you lower your chest to your knees.
• Keep your core engaged and your shoulders and neck relaxed.
• Reach your arms forward and feel your breath create space in your back.
• Adjust the width of your knees as necessary for a comfortable pose.

Photo credit: Gades Photography, Unsplash