Finding time to split up your workouts in order To work individual muscle groups can be time-consuming. If you want to incorporate full-body cardio sessions or full-body toning sessions, you’ll not only save yourself time but also keep boredom at bay. It’s important to have a workout plan before starting -- you can hit the ground running and get your sweat on with a workout that engages all the major muscles groups in your body.
A thorough workout involves all major muscle groups, including the hips, abdomen, legs, back, shoulders, chest and arms, according to the Centers for Disease Control and Prevention. To be efficient, include exercises that engage several muscles groups in one move, rather than several moves that engage one muscle group. A full-body cardio workout will help build muscle in all your major muscle groups, but will also raise your heart rate and cause you to perspire during the session.
If you want to get an excellent cardio workout in, but also want to tone up, consider those workouts that engage several muscle groups. Swimming, running and a cross-training elliptical all use several muscle groups at one time. Increase the intensity of your cardio workout to get optimal results or exercise on two or three different types of cardio equipment during one workout session. Start with a 10- to 15-minute run on the treadmill, and then jump over to a row machine for an additional 10 to 15 minutes for a full-body cardio workout.
The dynamic nature of kettlebell training makes it an outstanding strength-training tool that not only tones one muscle group, but gives you an all-encompassing workout. The weight of the kettlebell forces numerous muscles to stabilize and allows the body to take each exercise through a longer range of motion, according to "Best Health Magazine." Doing kettlebell snatches alone for intervals of 15 seconds, followed by 15 seconds of rest, for a total of 20 minutes has shown to burn just as many calories as running at a 6-minute mile pace for that same amount of time. This full-body strengthitraining workout can include the kettlebell swing, kettlebell snatch, kettlebell squat and the kettlebell lunge. Perform one set with 12 to 15 reps, increasing the sets as your strength improves.
To get a full-body cardio and sculpting workout in less time them a normal workout, try a high-intensity circuit-training workout with exercises that work the muscles from head to toe. Circuit training usually comprises six to 16 strength exercises that are completed one exercise after another without a break in between. Perform three sets of circuits with each exercise lasting 30 seconds, and then move onto to the next with little to no rest. For the first circuit workout, do burpee jacks, sumo squat jumps, double leg lateral hop and jumping lunges. For the second circuit, perform spidermans, handstand kicks, dive bomber pushups and side kicks for 30 seconds each. For the third circuit, perform burpee jacks, spidermans, sumo squat jumps, handstand kicks, double leg lateral hop, dive bomber push ups, jumping lunges and side kicks for 30 seconds apiece to finish up your circuit-training session.
- Amanda Russell: Ultimate Full Body Cardio, Sculpt & Tone Summer Workout!
- Best Health Magazine: What Kettlebell Training Can Do For Your Body
- Brian Mac Sports Coach: Circuit Training
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- Men’s Fitness: The Kettlebell Workout
- George Doyle/Stockbyte/Getty Images