- Home Workouts
I recently polled my Instagram followers on what they thought the hardest workout on the site was. One of the most common responses was: “anything with the MN Beef folks!”
If you’re new around here, our friends from the Minnesota Beef Council have joined me for some of the most infamous full body dumbbell workouts on NML:
It goes without saying, but I’m excited to partner with the Minnesota Beef Council to bring you ANOTHER challenging workout — this 30-Minute Full Body AT HOME CIRCUIT WORKOUT (done in a 40-30-20 time-drop format).
This is a sponsored post in partnership with the Minnesota Beef Council.
And I’m including some of my favorite high-protein, beef recipes below. The perfect way to refuel after this full body workout.
Circuit training, where you combine both dumbbell strength training and cardio in the same workout, is one of the best home workouts for ALL fitness levels.
Circuit training works through several full body exercises with minimal rest between exercises.
For example, this circuit workout follows the below format:
This is a FULL BODY circuit workout, targeting multiple muscle groups:
Calorie burn will vary from person to person. I personally burned over 400 calories in this circuit workout.
The combination of full body dumbbell strength training exercises paired with cardio exercises makes this a calorie-burning workout. You can expect to burn between 370 and 500 calories.
Circuit training is one of the most efficient forms of exercise to build muscle, burn fat, and lose weight at home.
A total body home workout using a set of dumbbells. I suggest adding circuit workouts like this to your weekly workout plan 1-2 times a week.
Medium-to-heavy set of dumbbells (8-20lbs).
I’m using 12 lb and 15 lb dumbbells in this video, but use whatever you have in your home gym.
Let me be your certified personal trainer for the day! Click here to follow along with the full-length, guided video.
This circuit workout uses a 40-30-20, time-drop format.
40-30-20 represent the “work time” to be completed each set. So the “work time” drops by ten seconds each set (and rest time also decreases by 5 seconds each set).
So it looks like this:
YOUR CHALLENGE: can you stick with the same heavy weights for ALL 3 sets? Your work time decreases as your muscles fatigue.
CIRCUIT ONE: LEGS
x 3 Sets
CIRCUIT TWO: ARMS
As a trainer I know the importance of refueling with high-quality protein to repair muscle tissue.
And I believe a balanced diet includes high-quality protein AND other nutrient-rich foods for building and maintaining strength. Which is why I love the list of essential vitamins, minerals and nutrients included in one serving of beef:
Check out the below graphic from the MN Beef Council Strength Guide.
Beef is loaded with quality protein, as well as essential vitamins and minerals.
My favorite essential nutrient from the above list, ZINC.
“Zinc speeds up reactions in the body helping your body:
Our bodies cannot store zinc and use it later. We need to consume zinc daily. Many foods contain zinc, but the zinc from plant foods is not absorbed as well as the zinc from animal-based foods such as beef. A person who relies on plant-based sources of zinc may need to consume 50% more zinc to make up for poor bioavailability in these foods. Beef is an excellent source of zinc that is easy for your body to use!” – Dr. Marie Spano, MS, RD, CSCS, CSSD
For more family-friendly beef recipes visit mnbeef.org.
The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.
The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.
This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.