Warm-Up (5-10 Minutes)
- Start with 5-10 minutes of light cardio (jogging, brisk walking on the treadmill, jump rope, or dynamic stretches) to raise your heart rate and activate your muscles.
1. Dumbbell Thrusters (3 Sets of 12-15 Reps)
- Why: Whole-body exercise that boosts your heart rate quickly, burning a lot of calories.
- Regressions: Squat Thrusts or Half Burpees.
- Time Estimate: 5 minutes
- Tip: Perform as quickly and efficiently as possible while maintaining form. Rest for 30-45 seconds between sets.
2. Kettlebell Swings (3 Sets of 20 Reps)
- Why: Burns fat and works your hips, core, shoulders, and glutes.
- Regressions: Kettlebell Deadlifts or Kettlebell Halos.
- Time Estimate: 4-5 minutes
- Tip: Focus on generating power from your hips and core rather than using your arms.
3. Box Jumps (3 Sets of 10-12 Reps)
- Why: High-intensity plyometric movement that burns calories while building leg strength.
- Regressions: Step-Ups or Box Squats.
- Time Estimate: 4 minutes
- Tip: Make sure to land softly to minimize impact on your joints. Rest for 45-60 seconds between sets.
4. Push-Ups (3 Sets of 12-15 Reps)
- Why: Targets the chest, arms, and core, while boosting your heart rate.
- Regressions: Knee Push-Ups or Incline Push-Ups.
- Time Estimate: 3-4 minutes
- Tip: Keep your body in a straight line (for knee push-ups, from your knees to your head) and focus on controlled movements. Rest for 30-45 seconds between sets.
5. Jumping Lunges (3 Sets of 12-16 Reps – 6-8 per leg)
- Why: Engages the legs, glutes, and core while keeping the intensity high.
- Regressions: Reverse Lunges or Stationary Lunges.
- Time Estimate: 4-5 minutes
- Tip: Focus on a soft landing to reduce strain on your knees. Rest for 45 seconds between sets.
6. Mountain Climbers (3 Sets of 30-45 Seconds)
- Why: A great cardio exercise that targets the core, shoulders, and legs, perfect for burning calories.
- Regressions: Marching Mountain Climbers or Plank Knee Taps.
- Time Estimate: 4-5 minutes
- Tip: Keep your hips level and maintain a fast pace. Rest for 30-45 seconds between sets.
Cooldown (5-10 Minutes)
- Finish off with a cool-down period to lower your heart rate and stretch out your muscles. Focus on static stretches such as:
- Hamstring stretch
- Hip flexor stretch
- Chest opener stretch
- Child’s pose
Estimated Total Time:
- This workout should take approximately 45-60 minutes to complete, depending on your pace and the rest periods between exercises.
How It Burns 500 Calories:
By incorporating both strength and cardio exercises, this workout targets multiple muscle groups, engages your cardiovascular system, and boosts your metabolism, leading to significant calorie burn. The combination of bodyweight exercises like burpees, mountain climbers, and jump lunges with weighted movements like kettlebell swings helps you burn fat while building strength. The high-intensity intervals will keep your heart rate elevated, maximizing calorie burn during and after the workout.
Tip: The number of calories burned depends on factors like your weight, age, gender, and fitness level. This workout is designed to burn around 500 calories, but adjusting the intensity or duration of each exercise will affect the final calorie count. The more effort you put into each set, the higher the calorie burn!
So give this a try on your next visit at Hammer’s using our massive functional, power and gym floor space!
