Full Body Workout (40 minute) – Get ready to get sweaty!

treadmill runningGet ready to get sweaty my friends!  Here’s a 40 minute full body workout for days when you just want to take it up a notch.  For best results sub into your weekly routines one time a week (aim for 2-3 additional days of high intensity/total body workouts).

The value that interval and total body training provide is extremely high!  Doing intervals of high/low intensity helps your body increases the afterburn effect on your body for hours after your workout is over!  Why spend time running or walking at a steady pace for an hour where you will only burn what you see on the machine? Why not add 20 minutes back into your busy life and increase caloric burn all day long!

This workout has 2 parts:  Part 1 Cardio & Part 2 Weight Training

Treadmill disclaimer: These are the speeds I am comfortable with, so please adjust accordingly to fit your fitness levels.  Just remember with intervals, aim to be able to talk just fine when jogging and pick up the intensity during  the sprint phases for max results.  Feel free to substitute treadmill for elliptical or bike if you prefer.


Warm-up (2-5 minutes): Treadmill walk at comfortable pace (3.0-3.5 mph/1% incline)

Workout: (15 minutes): Up incline to 1%-1.5%

  • 1 minute JOG or easy run (6.3 mph)
  • 40 seconds full on RUN (7.2 mph)
  • 20 seconds SPRINT (7.7-8.0 mph)

Repeat 5X above (approx 15 minute mark)

For the last 5 minutes begin a Walk/Run routine giving your glutes, calves and legs some attention:

  • Ease at JOG pace for 1 minute
  • Every 30 seconds reduce speed by .2mph and UP incline by .5% (stop when you get to about 3.5mph-3.8mph)
  • Once you hit 10% incline reverse back down dropping every 30 secs the incline by 1%

Recover (2-5 minutes) : Stay at 0%-1% incline reduce speed to 2.5mph-3.2mph)

WORKOUT PART 2: Weight Training

You may use dumbbells or cables for this routine (I used one of the cable pulley systems at my gym)

Tri Set ( repeat 3x increasing weights each set 8lb-10lb, 10-12lb, 12-15lb)

  • Front Raises – 12-15 reps with 8lb weights
  • Squat/Rows – 15 reps each arm.  Squat while doing single arm rows 10lbs.  Maintain squat while you switch arms.
  • Tricep Overhead Press – 15 reps 10lbs – While bent over/back straight pull cable with both arms over head until arms are straight. (you should feel it in the back of your arms upon each extension).

Ab Rotation: 15 Rotations each side, repeat 2x.  Pull cable or weight across torso with both arms. Should feel entire core twisting.

Cool down: stretch out arms and legs.  I like downward dog, deep lunges, and traditional arm stretches.

Hope you enjoy this workout! Let me know if you find it valuable!

4 Kickass Workout DVD’s

dumbells for exercise

multicolored dumbells

Do you work out at home?  If so what do you look for in an effective workout DVD?  Do you have a few that you consistently go to or do you have videos to cover your  range of moods?  For me, it’s the latter.  Since I’ve been steadily adding to my growing collection since 2006, I have accumulated over 50 videos ranging in difficulty levels and styles like: yoga, pilates, cardio, weight training, ballet, cardio, kickboxing, kettlebell….  you get the picture.  Talk about an investment…

It was about this time last year that I posted an article on my top 5 cardio dvd’s.  Did you get a chance to try any of them out?   I will admit looking back, those are still some of my all time favorite workouts (yes out of the 50).  However as another year has gone by and my goals are different with wedding day just around the corner, I have expanded my collection into a new realm.  Below you will find 2013’s list which I labeled as “killer workout” since you are left running on empty by the end of these DVD’s….  but it’s so worth it!  Check it out:

1. Jeanette Jenkins: Bikini Boot Camp – Also known as The Hollywood Trainer, I LOVE her.  She’s well-known past her original Crunch Fitness days as whipping celebrities in shape before they strut their killer bodies on the red carpet.   I rediscovered her videos in about March of this year and seriously can not get enough.  This particular video is close to an hour and 20 if you do it from start to finish.  There’s a cardio camp, strength camp, abs camp, and stretch camp all built-in.  She also has kickboxing dvd’s and a power yoga dvd I’m eager to try.  As a foreword, her dvd’s can be a little pricey ($40 on Amazon instead of $15-$20 that most are) but they are absolutely worth the money.

2. Tracy Mallet: F.I.T. (Functional Intensity Training) – Tracy is known for her pilates and cardio barre type workouts but this one incorporates some of those moves, packed in with cardio bursts, weight training and those tricky lesser known exercises that leave your glutes feeling it for days!

3. Shawn T: Insanity –  Now don’t let this one scare you.  Yes you will be gargling for your breath the whole time, but it’s only 30-40 minutes and it’s so worth the time.  Don’t let the “program” fool you.  You don’t have to do the workouts as they recommend to get great benefits.  I treat these as separate workouts and I add one workout into my week if i feel I need an extra boost. They are highly effective when you need a quick butt kicking cardio workout.

4. Jillian Michaels: Ripped in 30 : Like most of Jillian’s dvd’s this one contains several levels of workouts.  This dvd in particular comes packed with 4 short 24 minute workouts.  Surviving one is great, managing to get through two might cause your legs to seize between bear crawls and duck walks it sure packs a punch.  One of my favorite lines is when she says during a glottal exercises “I want to bounce a quarter off your butt!”

These are just a few of my recommendations sure to get you in the best shape of your life whether, like me you have a wedding or special event, or just because you want to look and feel your best.  I encourage you to give at least one of these a try and let me know what you think.

Written by Kimberly Evans

Top 5 Cardio DVD’s

The best exercise plan is one that gets you moving whether that be indoors, outdoors, underwater or out in the mountains.  It’s great for your body to use a combination of types of exercise to get the best results possible and to counteract any plateaus in your health plan.

But, what if you can’t?  What if you are too busy to get out to a pool or gym?  What if you don’t live near a trail or you have to stay home with a young child?   It doesn’t mean that all hopes are lost.  I found after having a child that I don’t have that flexibility to just go out to a class or out for a run whenever i feel like it so I turned to exercise videos and I LOVE them.  I think they are one of the best ways for you to take control of your body and get those cut results you are looking for while still taking some direction from experienced trainers.  It’s like having a personal trainer in your home for only $14.99!

Looking for some great cardio exercise DVD’s to try?  The videos below are not for the weak!  They are in no particular over preference as i love them all!

1. Ultimate Fat-Burning Collection (The Firm) – 4 kick butt 40-60 minute workouts using primarily cardio but added weights.

2. Banish Fat Boost Metabolism (Jillian Michaels)

3. Cardio Conditioning (Bob Harper) – this one uses a kettleball, don’t have one?  One heavy 8-15lb weight will be just fine.

4. Less is More Cardio (Cindy Whitmarsh) – 30 minutes straight cardio, she’s efficient, ripped, and quick while getting the job done.

5. Ultimate Cardio Body (Bob Harper) – uses light weights… let’s just say the beginning 15 minutes involve over 150 lunges…. you want to hate him but love him at the same time for the results every time.  Say goodbye to if you have any cottage cheese looking dimples on the back of your thighs!