Burning calories isn't necessarily a goal of mine these days, but occasionally if I'm preparing for a photo shoot or going on vacation and won't be working out for a week, my trainer will increase the number of reps and reduce the rest periods.
I typically weight train three days a week, but if I have a photo shoot coming up, I try to train four or five times a week. So here in the following sequence, you can knock out weight training and cardio essentially at the same time, since the pace of this workout is fast and keeps your heart rate up. This workout burns calories, tones muscle, and gets your heart pumping!
Do the five exercises, from my book, Balancing in Heels, ahead in a row, performing each exercise for 60 seconds and with light-to-medium weight, without any rest between them. Once all five exercises are completed, rest for 60 seconds before beginning that cycle again. Perform this sequence a total of five times.
Start standing straight up, feet just outside shoulder width with toes pointing slightly out. Hold dumbbells below chin. Drive knees forward and sit back as you lower all the way down, making sure to follow the right way to do a squat.
Keep back upright, push through heels, and return to starting position.
Start with torso upright. Grab handles in neutral position (palms facing each other), while keeping arms straight. Pinch shoulder blades back and down.
Pull handles straight back, allowing the forearms to touch side of body. Lower weight on the same path and return to starting position.
Step forward on one leg, bending both knees as you go down, avoid these most common lunge mistakes. Keep about two feet between each foot. Lower body and drive front knee over toe, touching hamstring to calf and keeping heel flat.
Return to starting position on the same path used to lower, and alternate legs.
Start with dumbbells in a neutral position. Push straight up without touching dumbbells at top.
As you lower dumbbells, pinch shoulder blades together while having elbows track out at a 45-degree angle.
The leg press is one of the 7 best moves for your liver, thanks to its multi-muscle targeting. Start with feet just outside shoulder width, toes slightly pointed out. Cover weight as far as possible, letting knees track out slightly.
To return to starting position, push evenly through both feet without allowing heels to come off platform.
Adapted from Balancing in Heels