Calorie Torching Workout

This circuit combines strength training and cardio so you can torch those calories while you tone.  Working intense intervals into your fitness routine will give you the glorious benefit of the "after burn".  Perform at maximum intensity for short burst and enjoy the benefits all day long!


  • 40 seconds on/20 seconds off (advanced) 30 seconds on/15 seconds off (intermediate) 20 seconds on/10 seconds off (beginner)

  • 2-3 rounds each circuit

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


resistance bands or weights, kettle bell or water jug(s)

Warm up:  30 seconds each exercise

jump rope, butt kicks, jumping jacks, high knee skips, good mornings, squat kicks, lunges, side lunges


Circuit 1

kettle bell swing (use full water jug if don't have kettle bell)

plank hip tap

squat shoulder press (bands or weights or water jug)

plank with rear raiser

bent over rows (bands or weights or 2 water jugs)

high knees or high knee skips

Circuit 2

reverse lunge L/R (band or weights or 2 water jugs)

modified squat jumps

walk out push ups (the faster you go, the higher your heart rate, the more calories you'll burn)

burpee + jumping jack

squat + forward lunge + squat + reverse lunge L/R

plank jacks (on hands or elbows)

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calorie torching workout.

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