A combination of cardiovascular exercise and strength training is necessary to achieve health, fitness and body sculpting goals. Alternating cardio and strength exercises in the same session saves time, and as shown in a study published in a 2004 edition of the "Journal of Strength and Conditioning Research," it also has the same benefits to cardiovascular and muscular systems as doing each separately. Try the aerobic circuit below every other day, completing the circuit five times per session.
Cardio
Begin your circuit with a cardio burst, then alternate each of the strength exercises below with cardio, only resting after completing all three strength exercises. Use any type of cardio you enjoy and that you can do at a high intensity for two minutes. If you are at the gym, you can use a treadmill or bike, or grab a jump rope for a more high-impact workout. If you do not have any equipment, you can do jumping jacks, jog in place or anything that gets you moving and your heart rate up.
Pushups
Train your chest, shoulders and triceps with this calisthenic staple. Begin with your hands on the ground, slightly wider than your shoulders, and up on your toes with abs braced tightly, keeping your body in a straight line. If you are new to pushups, you may drop down to your knees. Inhale as you bend your elbows, lowering your upper body. Exhale as you push yourself up to starting position. Repeat for 60 seconds, then go directly into a cardio exercise.
Mountain Climbers
Return to your mat in the same starting position as the pushup, only with your left knee pulled up to your chest. Keep your hands on the ground as you exhale and jump both legs off the ground to switch positions, so that now your left leg is straight and your right knee is under your chest. Repeat, without pausing, for 60 seconds. Mountain climbers train your lower-body muscles, including your glutes and thighs.
Forward Lunge with Arm Drivers
For the last strength exercise in this circuit, forward lunges with arm drivers target the lower body and core muscles. Begin with feet shoulder width apart and arms raised to shoulder height in front of you. Take a slightly larger-than-normal step forward, bending both legs to 90 degrees. As you lunge, drive your arms forward, while keeping your back straight, to emphasize the muscular action in your abs and glutes. Exhale as you push off your front foot to return to starting position. Alternate legs for 60 seconds, rest, then repeat the entire circuit four times for a 45-minute total body workout.
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