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Building a Workout

admin · May 14, 2012 · 12 Comments

In my opinion, high intensity interval training (HIIT) is the way to go if you want to get stronger and burn some major calories. Combining strength moves with cardio bursts in between is my favorite approach. Keeping your heart rate up throughout the workout allows you to burn calories in a way that say, running would. Strength training throughout the workout means your body will continue to burn calories even after your workout. So, basically it’s a win-win situation!

I really like that format, but I still like to mix up the cardio and strength exercises within that format so I continuously shock my body.

There are tons of ways you can do this to mix up your workout. You can choose body weight exercises only (they can be super hard), you can add weights, use stability balls or bosu, have timed workouts or count reps, etc. Lots of options out there to mix it up!

Here’s what I usually do to build a workout:

  • Pick 1 cardio move, for example, jump squats. Jump squats are great because not only are they cardio, but strength as well. I usually do my cardio moves timed so for either 30 seconds or 1 minute.
  • Next, I pick 2 strength moves. I move onto these moves right after the cardio. ย You could focus on just upper body or lower body or you can do total body. For the sake of this example, we’ll say I’m doing total body. I’ll choose pushups and triceps dips. Depending on the moves, sometimes I do them for time, other days I do like, 15 to 20 reps. So, with these, you could do like, 30 seconds worth of pushups and triceps dips but try to do as many as you can.
  • Cardio time! You don’t necessarily have to use plyometric cardio moves, I just like them because I find them effective. You could also run over to the treadmill and do sprints in between your strength moves. For this example, I’m going to choose lateral bench hops-harder then they seem!

So, just to explain that picture a little more if you were actually interested in doing these- when I do bench hops, I place my hands on the bench with both my legs on one side. Then, I jump up over the bench, keeping my hands on it, landing on the other side. So, you’re basically hoping back and forth. They get pretty tough! You could do these for 30 seconds or 1 minute.

  • 2 more strength moves– For example, deadlifts and split squats. 15 reps of each or 30 seconds of each trying to complete as many as you can.
  • Cardio! How about some burpees? Can’t go wrong with those!

 

So here’s what that workout would look like:

  • Jump Squats– 30 seconds
  • Pushups-15 reps
  • Triceps Dips- 15 reps
  • Lateral Bench Hops– 30 seconds
  • Deadlifts- 15 reps using some amount of weight
  • Split Squats- 15 reps on both legs using weights.
  • Burpees– 30 seconds
Repeat 2-3 times!

If I were doing this workout today, I’d probably try to go through it 3 times. You could also add on 2 more strengths and 1 more cardio to make it an even 10 exercises that you perform. Like I said before, to make the format easier, you could do every exercise for a minute, or 30 seconds or break it up so it fits your fitness levels.

Here are some cardio and strength ideas to get you started:

Cardio

  • Burpees
  • Jump Squats
  • Split Squat Jumps
  • Ice Skaters
  • Mountain Climbers
  • Jumps onto Bench
  • High Knees
  • Butt Kicks

Here are some strength exercises:

Strength

  • Pushups- regular, on a swiss ball, knees on the ground, etc.
  • Pullups
  • Side Lunges
  • Sumo Squats
  • Lunge with Twist
  • Curtsy Lunge
  • Skullcrushers
  • 21’s
  • Clams
  • Calf Raises
  • Wall Balls
  • Squat on Bosu
  • Medicine Ball Chop

Here are some ab exercises:

Ab Exercises

  • Plank
  • Swiss Ball Pike
  • V-Up
  • Russian Twist
  • Bicycle Crunch
  • Dead Bug
  • Side Plank with Leg lift

So, if you’re ever in a workout slump, try this method out! I like it: it’s tough and easy to put together. I also have more exercises listed with videos at 321Sculpt.com if you want some more guidance.

 

How do you plan your workouts for the day?

Filed Under: working out

Reader Interactions

Comments

  1. Heather (Where's the Beach) says

    May 14, 2012 at 5:43 pm

    Great way to put together a circuit. Love it. I used to try to pair a plyo move with a leg exercise and haven’t done that in ages.

    Reply
  2. Lindsay @ The Lean Green Bean says

    May 14, 2012 at 5:58 pm

    great tips!! LOVE HIIT workouts.

    Reply
  3. Andrea says

    May 15, 2012 at 12:37 am

    I love HIITS workouts! They are never boring and always a great workout!!!!

    Reply
  4. sherice@foodieluvsfitness says

    May 15, 2012 at 1:53 am

    It’s nice to know I’m doing something right!! Your workout looks a lot like mine in terms of 2 weighted exercises to every 1 cardio! I LOVE H.I.I.T workouts. Sometimes I even do something like, 45sec work to 15sec rest/?rds to = a certain amount of time, instead of A reps to B sets. For me interval workouts work best. I’ve seen a lot more progress in weight loss and strength building. My gymboss is my most important piece of workout equipment!

    Reply
  5. Valencia says

    May 15, 2012 at 2:29 am

    I do a similar format when teaching a boot camp class. I also steal Jillian Michael’s format that she does on her DVD’s. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. I love HIIT. Burn the fat and sculpt!

    Reply
    • admin says

      May 15, 2012 at 2:30 am

      ooo thats a good idea i love that format too!

      Reply
  6. Jennifer @ Peanut Butter and Peppers says

    May 15, 2012 at 4:10 am

    Great Circuit workout! I’m going to bookmark this and do it later!

    Reply
  7. Sam says

    May 15, 2012 at 5:38 am

    Great workout!! Love that I can pick and choose from so many exercises to fit into this session!! Thank you!!!
    <3 Sam
    http://Www.loosingweightgaininglife.com

    Reply
  8. Danica @ It's Progression says

    May 15, 2012 at 1:49 pm

    love this post!

    Reply
  9. Brittany says

    May 16, 2012 at 4:00 pm

    These are great! I sometimes get lazy and stick to the same routine over and over so these were great reminders of what else is out there.

    If you have an iPhone (not sure if it’s available on other phones) you should download the Nike Training Club app. It’s AMAZING. You pick the type/length of work out you want, and it plays while you play music. Each 1-2 minutes it tells you to change exercises and has a video demonstration for each one in case you need it. The workouts all require minimum equipment and pretty simple moves (sometimes I find ones in magazines are trying to do too much at once) and are really challenging. I recently went on a big “fitness” app kick, if you haven’t, you should check out Fooducate.

    Love your blog! And congrats on your pregnancy ๐Ÿ™‚ xo, Brittany Bode

    Reply
    • admin says

      May 16, 2012 at 4:02 pm

      brittany!! yay thanks for commenting! ๐Ÿ™‚ i actually do have that nike app..it IS awesome i love to get workout ideas from it too and they’re always hard..its a great one. ill have to check out fooducate too i dont have that one. i have a gymboss app thats pretty cool. it allows you to set up a timer for your workouts and beeps when it’s time to switch or take a break, etc. its great for setting up your own interval circuit. hope you’re doing well! ๐Ÿ™‚ thanks again for commenting-i appreciate it!

      Reply

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