tone your bod and look good doing it with this equipment-free, 30 minute strength-and-cardio circuit brought to you by wantable fitness.
You know what motivates me to workout? A new pair of leggings. Or in this case new leggings with cute cut-outs, a strappy sports bra, and breathable mesh tank from wantable.
It’s a proven fact that women are more motivated and have more fun working out when they feel confident in their workout gear {and by proven fact, I mean I’ve surveyed my lady friends and they all agree}.
But more seriously, what is a proven fact is that you burn more calories in a shorter amount of time doing high-intensity interval training {also known as hiit}. HIIT has been buzzing around the fitness scene for some time now as it saves time and helps you burn calories for hours after your workout is over.
This HIIT-based strength-and-cardio routine packs an extra punch — supersets. In this workout, you’ll be pairing two strength exercises with one cardio tabata. You’ll do all three moves back-to-back with no rest which is sure to get your heart pumping to maximize your calorie burn.
With full-body strength moves, short-but-intense cardio intervals, and an extra dose of standing ab work, this 30-minute strength-and-cardio circuit will challenge your entire body.
the workout: 30 minute total body workout with wantable
There are 3 circuits in this workout, each circuit includes two strength exercises followed by one cardio tabata. Complete strength exercise one and two in each circuit for 30 seconds x 4 sets. Then move directly into the cardio tabata completing the tabata exercise for 20 seconds on, 10 seconds rest x 4 cycles. Take a 30-60 second break between circuits. Repeat all three circuits x 2 sets for a 30-40 minute workout.
This full-body, 30-minute workout can be done outside, at the gym or at home; all you need is a wall and your bodyweight.
Circuit One
Strength: Wall Squat + Tricep Press
Strength: Wall Sit + Back Fly
30 seconds per strength exercises x 4 sets
Cardio Tabata: Squat Jacks
20 seconds on, 10 seconds rest x 4 cycles
Circuit Two
Strength: 2 Pulse Lunge + Switch
Strength: 2 Pulse Sumo Squat + Hop
30 seconds per strength exercises x 4 sets
Cardio Tabata: Squat + Lunge Hops
20 seconds on, 10 seconds rest x 4 cycles
Circuit Three
Strength: Lateral Lung + Side Leg Lift {2 times on right leg/ 2 times on left leg}
Strength: Standing Oblique Crunch {2 times on right leg/ 2 times on left leg}
30 seconds per strength exercises x 4 sets
Cardio Tabata: Bound + Crunch
20 seconds on, 10 seconds rest x 4 cycles
Repeat all three circuits x 2 sets for a 30-40 minute workout.
See video above for complete workout and proper exercise form.
strength: wall squat + tricep press
strength: wall sit + back fly
cadio tabata: squat jacks
strength: 2 pulse lunge + switch
strength: 2 pulse sumo squat + hop
cadio tabata: squat + lunge hops
strength: lateral lunge + side leg lift {right / left}
i teamed up with Wantable Fitness to bring you this want that bod: 30 minute total body workout. in this workout i’m wearing leggings with adorable cut-outs {which i’ve been eyeing up forever and finally have a pair}, a lightweight and colorful strappy sports bra, and breathable mesh tank from the wantable august 2016 line.
the sports bra is my favorite as it can also double as an active swimsuit top!
And then there’s this adorable hooded sweatshirt with mesh inserts that’s perfect to toss on before your sweat sesh!
Discover the perfect wardrobe for your on-the-go lifestyle with wantable.
This workout is a sponsored post in partnership with wantable. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible.
Wantable Fitness Edit is a personal styling service that allows you to ‘try on’ before you buy. You get to try on 5-7 handpicked fitness and athleisure items in the comfort of your own home before paying for them. These items feature the hottest styles and latest innovations from brands like Lukka Lux, Shape Active, Chi Chi, Onzie, and Just Live. Item prices are based on your personal preferences but usually range from $30-$70 each.
the workout: 30 minute total body workout with wantable
Circuit One
Strength: Wall Squat + Tricep Press
Strength: Wall Sit + Back Fly
30 seconds per strength exercises x 4 sets
Cardio Tabata: Squat Jacks
20 seconds on, 10 seconds rest x 4 cycles
Circuit Two
Strength: 2 Pulse Lunge + Switch
Strength: 2 Pulse Sumo Squat + Hop
30 seconds per strength exercises x 4 sets
Cardio Tabata: Squat + Lunge Hops
20 seconds on, 10 seconds rest x 4 cycles
Circuit Three
Strength: Lateral Lung + Side Leg Lift {2 times on right leg/ 2 times on left leg}
Strength: Standing Oblique Crunch {2 times on right leg/ 2 times on left leg}
30 seconds per strength exercises x 4 sets
Cardio Tabata: Bound + Crunch
20 seconds on, 10 seconds rest x 4 cycles
Repeat all three circuits x 2 sets for a 30-40 minute workout.
so am i right? does new fitness gear make you more motivated to workout? tell me in the comments below!