Cyclical workouts that intersperse bouts of cardio exercise with strength training exercises are one of the most effective ways to build muscle, burn fat and improve your aerobic capacity, or VO2 max, according to the American Council on Exercise. ACE recommends workouts that combine equal helpings of cardio and strength training moves. You can sculpt your body with a variety of workouts.
20-Minute Workout
Follow the Ladies Home Journal magazine 20-minute sculpting workout. Alternate a one-minute cardio interval with each body sculpting move. You need a set of light weights, a thick towel or exercise mat and an aerobic step. For the cardio interval, either step in place, step up and down on your step or step up lifting your free knee to chest level.
Your first sculpting move is a side squat and arm raise. Holding a weight in each hand, step 1.5 feet to the side and squat until your thighs are parallel to the floor, advises LHJ. Meanwhile, lift your arms up and to the side. Come up and repeat on the opposite side. Do 15 reps on each side with a cardio interval in between.
Your second sculpting move shapes the back of your thigh and bicep. Stand with one foot forward, and hold your weights at your sides with your palms facing forward. Bend the knee of your back leg so your foot reaches toward your buttocks and bend your elbows to raise your hands toward your shoulders. Do 15 reps on one leg, a cardio interval, then 15 reps on the other leg.
Stand with feet hip width apart for move three. Lean forward with a flat back and let your arms hang down with your palms facing one another. Bend your elbows. Raise your weights to your chest level. Then press the weights behind you by straightening your elbows. Do 15 reps, followed by cardio and another 15 reps.
For move four, place your hands on your step and do push-ups. Do 15 reps, followed by cardio and another 15 reps.
For your final move, do a plank. Hold a full push-up position, either with forearms resting on the floor or on the palms of your hand, for five to 10 counts. Do two repetitions, followed by cardio, and then another two repetitions.
Water Workout
Utilize a water workout such as the one featured by Shape Fit. Use one to two-minute cardio intervals between each sculpting exercise. Use a full range of movement and a steady speed for your movements in the water. Start with a cardio water jog, then perform lunges in the water. Do jumping jacks in the water for cardio, followed by push-ups against a pool wall or dock surface. Step with high knees for cardio, then do a flutter kick in the water. Perform front shoulder raises followed by dancing in the water. Perform a lying butt bridge at water’s edge, followed with a water jog. Perform crunches in shallow water, then do jumping jacks. Follow with oblique crunches and high stepping through the water. End with standing one-leg kick-backs to work your glutes. Repeat this circuit three times and rest for up to five minutes in between sets if desired, advises Shape Fit.
Straight Sculpting
If you want to separate your cardio from your sculpting session, try a routine from the “Women’s Home Workout Bible,” by Brad Schoenfeld. This is an advanced workout that you’ll do using a stability ball and a resistance band. It has a three-day sequence. Utilize a 60-second rest between each set of repetitions.
On day one, work your abs, chest and back by doing four sets of eight to 10 repetitions of each of the following: chin-ups, one-arm rows with a resistance band, straight-arm pull-downs with a resistance band and incline push-ups. Do three sets of eight to 10 of these exercises: Standing chest press with resistance band, standing fly with resistance band, kneeling crunch with resistance band, rotating crunch on a stability ball.
Day two works your legs. Perform four sets of eight to 10 reps of split squat lunges using a resistance band, toe presses with a resistance band and leg extensions using a stability ball. Do three sets of eight to 10 reps of side lunges, one leg bridges, leg curls with a stability ball, hyperextensions with a stability ball and bent-knee toe presses with a resistance band.
Work your shoulders, back and your triceps on day three. Do four sets of eight to 10 of the following using a resistance band: Arnold press, one-arm curl, concentration curl, overhead triceps extension, triceps kickback. Do three sets of eight to 10 for these exercises with a band: one-arm lateral raise and bent lateral raise.
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