Burn 450 Calories with 10 moves

Ready to sweat? This fast paced workout combines cardio and strength training to help burn calories and build muscle.

When you do exercise moves that combine cardio with strength training, you can max out your calorie-burn and increase your metabolism and endurance in less time. It’s a clear way to get the most out of your workout—you just have to be willing to sweat!

So check out this 10-move circuit routine that will get your heart rate up and make you stronger—plus the speedy pace helps you burn 450 calories* in just 45 minutes.

To get started, gather the equipment you need for the workout in one place:

  • Mat
  • Medicine ball
  • Dumbbells
  • Resistance band

Make sure you have some room around you to move freely without disturbing other gym goers. Then cycle through all 10 moves in the workout below, rest for one minute then repeat the circuit two more times. Make sure to drink water when you need it.

No. 1: Mountain Climber

Do 40 reps
Start in a plank position, with hands just wider than shoulder width apart, body straight out, core tight. While balancing on toes, bring your right knee toward your chest, then alternate legs as if you were running continuously.
Calories burned for 3 sets: 30

No. 2: Walking Lunges

Do 20 lunges
Start with your feet shoulder width apart, put your hands on your hips. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot and bring your legs together. Repeat on the opposite side. For an extra strength boost, hold a dumbbell in each hand.
Calories burned for 3 sets: 30

No. 3: Medicine-Ball Wood Chops

Do 30 reps
Start with feet more than hip width apart, keeping your knees soft. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 15 on one side, then switch.
Calories burned for 3 sets: 60

No. 4: Burpees

Do 5 reps
Start in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overhead. That’s one rep.
Calories burned for 3 sets: 75

No. 5: Superman

Hold for one minute
Lie facedown on a mat with your arms straight out above your head. Starting with the head and upper back, slowly lift your back, arms and legs off the mat. Slowly lower.
Calories burned for 3 sets: 27

No. 6: Step-ups with Dumbbell

Do 30 reps
Stand facing a bench or a set of stairs with dumbbells in either hand, at your sides. Step up with your right foot, then bring your left foot to meet the right. Return your left foot to the floor, keeping your right foot on the bench or step. Repeat 15 times, then switch sides and begin with your left foot.
Calories burned for 3 sets: 72

No. 7: Front Plank

Hold for one minute
Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms and toes on the ground.
Calories burned for 3 sets: 30

No. 8: Bicycle Crunches

Do continuously for one minute
Lie on your back. Place your hands behind your head. Lift your legs off the ground. Extend the right leg while bringing your left knee toward your chest. Lift your head, neck and shoulders up and reach with your right elbow across your body toward your left knee. Return to starting position. Repeat on the opposite side.
Calories burned for 3 sets: 27

No. 9: Resistance Band High Row

Do 30 reps
Secure a resistance band around a pole or a machine. Face the anchor point and sit on a bench or the floor with your feet hip width apart, arms straight out in front of you. Make sure the band is at chest height. Pull the straps back until your hands reach your chest, then release. Keep your back straight and shoulders down.
Calories burned for 3 sets: 42

No. 10: Squat Jump

Do 15 reps
Stand with your feet hip width apart, keeping your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. Make sure not to let your knees pass over your toes. From that lowered position, push off your heels and jump into the air. Try to keep your feet parallel to the floor. Land with your knees bent, chest slightly forward, and neck aligned with the spine.
Calories burned for 3 sets: 57

Rest for 1 minute.

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