Burn fat, build muscle and lean lean lean with this efficient 30-minute full body workout courtesy of trainer, Amber Bloom. 

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This full body workout takes just 30 minutes to complete and requires minimal equipment – so it can really be done absolutely anywhere! This training session will target your upper body, lower body and abs, while still incorporating some cardio to keep the heart rate high.

Each set has three exercises to be performed one after the other, followed by one minute of cardio (one round). Repeat each set three times before moving on to the next set. Take a one-minute break in-between each set (or between each round for beginners). As with any exercise, warm-up and cool down is always recommended.  

P.S: No skipping rope? No problem! Just jump in place, mimicking the movement.

Model: Amber Blom
Photographer: James Patrick

Set One

This first set focuses on your upper-body. You may want to choose a lighter weight since you will performing a high number of reps, or you can always drop the weight down as your muscles fatigue.

Repeat this set three times. Rest for one minute before moving on to the next set.

 

Bicep curl x 15 reps 

Make sure to keep your elbows in by your side, your hips tucked under and your core tight. Start with the weights fully extended down, then curl them up, squeezing at the top. Release the weight down to the starting position (resist the momentum and control them all the way down). 

Military press x 15 reps 

Start with the dumbbells under your chin, then rotate them out and up to an overhead press. Bring them down below your chin and that’s one rep.  Make sure not to arch your back as you press them up – always keep your core tight.

 

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Push-up x 15 reps

The beauty of push-ups is that they can be modified to accommodate your fitness level.  You can do tricep push-ups, wide push-ups or push-ups on your knees (I like to do a mix).

 

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Cardio

Jump rope for 60 seconds.  You can do alternating single leg jumps, jumps using both feet or any other combination you like.  This cardio burst between each set keeps your heart rate up and the calories burning! 

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