Big Bang For the Buck Workout
by Don Saladino, holistic fitness expert and trainer to celebrities, athletes and New York City policemen, Don is a Garden of Life brand advocate and owner of Drive495, a state-of-the-art, 15,000 square foot golf and fitness training facility in New York. www.donsaladino.com
Perfect for those looking to get the most out of a quick workout, this total-body routine allows you to get in and out in less than 30 minutes. Structured as a “big bang for the buck workout,” this exercise circuit is made up of non-isolation movements so you are burning more calories. Most people think that cardio training is the best for burning fat, but this is incorrect. Resistance training raises your Basal Metabolic Rate (BMR), meaning you will burn more fat calories at rest than you would through cardio training. Because of the short rest periods in the routine, this circuit becomes your cardio session as well. This type of resistance or weight training is incredibly important for burning fat. No cardio needed!
I prefer this routine to be done every other day. On the off days, you can stretch, do cardio or perform playful activity outside. Just make sure it’s enjoyable—that’s the key to consistency,
which will result in success in reaching your goals!
30-MINUTE BIG BANG FOR THE BUCK WORKOUT
- Split Squats—10 Reps
- Dumbbell Chest Press—10 Reps
- Dumbbell Rows—10 Reps
- Planks—30 SECONDS
- Dumbbell Romanian Dead Lifts—10
- Dumbbell Standing Shoulder Presses—10 Reps
- Lat Pull Downs—10 Reps
- Reverse Crunches—10 Reps
Perform each exercise one after the other with only 15 seconds of rest in between exercises. Try to maintain perfect technique. Once you have completed the reverse crunches, repeat the circuit. How many circuits can you get through in 20 minutes? Once you build up some endurance, try to see how many circuits you can get done in 30 minutes.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.
This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.