Cardiovascular exercise involves the movement of the major muscle groups in a repetitive fashion with little to no weights. This type of training is efficient at burning calories, but it does not build much muscle. Lifting weights, on the other hand, does build muscle, but it burns fewer calories when you perform it. The good news is, your metabolism increases when you build muscle. The better news is, if you do not like cardio, you can lose weight from lifting weights by making some adjustments. The trick is that you need to get as much of your body involved with each exercise as possible, and you need to do the exercises in a circuit.
Step 1
Do all of the below exercises in a circuit with a 30-second rest between each exercise. Perform four full circuits with a 60-second rest between each one, and work out three times a week with 48 hours rest between sessions.
Step 2
Perform push-up presses with side rotations. Hold dumbbells at your sides with your arms facing in. Squat down, place the dumbbells on the floor and kick your legs straight behind your body. Go right into a push-up, snap your legs back forward, stand back up and extend the dumbbells above your head as you twist your body to the right. Lower the dumbbells back to the ground as you straighten your body back out. Do the same movement and rotate to the left when you come up. Do six reps on each side of the body.
Step 3
Perform alternating T-stand overhead presses. Come into a plank position with your hands on the dumbbells. Keep your back straight and stomach tight as you rotate your body so your right side is up. Flip your right leg over your left when you rotate so your legs are in a staggered position. Press the dumbbell up and push it straight over your head. Lift your hips up when you do this so your body is slightly curved. Lower the dumbbell back to your side and place it down on the ground as you rotate your body back to a plank position. Do a push-up, then repeat on the other side. Do six reps per side.
Step 4
Perform step-up lateral raises with a bench. Stand behind the bench with your feet together and dumbbells in your hands with your palms facing in. Step onto the bench with your right foot, then left foot. Lift your arms up to your sides until they are parallel to the floor when you step up. Step back down, lower the weights and step back up leading with the left foot. Raise your arms again when you go up. Lower yourself back down, and go back and forth starting with the right foot then left foot. Do six reps leading with each foot.
Step 5
Do split squat jumps with light dumbbells in your hands. Stand with your left foot behind your body and your right foot in front of you. Bend down until your right thigh is parallel to the ground and your left knee is an inch away from the ground. Hop in the air and quickly change your foot position. Land squat down and repeat. Do six reps for each leg.
Step 6
Perform get-ups on the dome side of a Bosu. Hold a medicine ball in your hands and place your tailbone on the lower part of the Bosu. Tuck your arms into your chest, roll back on the Bosu and extend your arms straight above your head. Your abs should be contracted, your feet should be firmly planted on the ground and your back should be straight at this point. Tuck your arms back into your chest, lean forward, extend your arms straight in front of your body and come to standing. Keep your arms extended out in front of your body, lower yourself back down to the Bosu and repeat 12 times.
Step 7
Hold light dumbbells and do starbursts. Stand with your feet together and hold the dumbbells in your hands. Squat down and explode up in the air. When you do this, form an "X" with your body by extending your arms and legs. Land, squat back down and repeat 12 times.
Tips and Warnings
- A Bosu is a functional training tool that has an inflated dome side and a hard plastic flat side. It can be used either way for exercises. If you do not have a medicine ball for the get-ups, you can also hold dumbbells in your hands.
- This is a high-intensity routine. Make sure to get your doctor's clearance before exercising.
Things You'll Need
- Dumbbells
- Bench
- Bosu ball
- Medicine ball
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