If you’re looking to get trim and fit this summer, one of the best ways to accomplish this is a workout plan that combine high intensity resistance training with cardio workouts.
Why weights plus cardio? Simple. Cardio is great for building endurance, and for burning calories during your workout. Strength (aka Resistance) training, builds muscle – which burns fat even when you’re not working out. The combination of weighted resistance plus cardio is a proven way to burn excess fat and calories quickly.
How to combine strength training and cardio in your workouts – without wasting time. Normally, during your strength training workout, you’d rest between different exercises. With this workout plan, you’ll do cardio instead of taking those rest intervals.
To keep from exhausting yourself, you’ll use lighter weights than you normally would, while doing more reps. This way you won’t over-tire yourself, allowing you to finish the full workout. And, you won’t train your whole body during a workout – for example, you’ll do legs one day, chest and upper body the next day.
Sample Summer Workout Plan
Day 1
- Jump Rope – 5 sets of 30 seconds per set
- Leg Press – 3 sets of 15 reps
- Shoulder Press – 3 sets of 10 reps
- Dumbbell Step Up – 3 sets of 6 reps (using dumbbells and a bench or box.)
- Planks – Hold for 30 seconds
- Crunch – 3 sets of 20 reps
Day 2
- Jump Rope – 5 sets of 30 seconds per set
- Bench Press – 3 sets of 8 reps
- Bent Over Row – 3 sets of 10 reps
- Lat Pulldown – 3 sets of 10 reps
- Pushups – 3 sets of 15 reps
- Planks – Hold for 30 seconds
- Crunch – 3 sets of 20 reps
Day 3
- Jump Rope – 5 sets of 30 seconds per set
- Squats – 3 sets of 8 reps
- Dumbbell Side Lunges – 3 sets of 10 reps
- Bent Over Row – 3 sets of 10 reps
- Planks – Hold for 30 seconds
- Crunch – 3 sets of 20 reps
Day 4
- Jump Rope – 5 sets of 30 seconds per set
- Dumbbell Bench Press – 3 sets of 8 reps
- Military Press – 3 sets of 6 reps
- Biceps Curls – 3 sets of 10 reps
- Pushups – 3 sets of 15 reps
- Planks – Hold for 30 seconds
- Crunch – 3 sets of 20 reps
Day 5
- Jump Rope – 5 sets of 30 seconds per set
- Seated Cable Row – 3 sets of 10 reps
- Dumbbell Triceps Extensions – 3 sets of 10 reps
- One Arm Lat Pulldown – 3 sets of 10 reps
- Bodyweight Dips – 3 sets of 15 reps
- Planks – Hold for 30 seconds
- Crunch – 3 sets of 20 reps
With the above workout plan, you can do this at your local gym. But, at Fitness 4 Home Superstore, you could also do all these exercises with a set of Powerblock Adjustable Dumbbells, along with the Tuff Stuff SPT-6X Six-Pak Trainer. Stop into any of our three Phoenix area stores to check out our full selection of the fitness industry’s top lines of home cardio and strength equipment.
