Total Body Calorie Burning Cardio Workout

The New Year is always a fantastic time to start fresh.  A time to get back into your healthy habits.  But now it’s February, and if you’re anything like most Americans, those healthy habits have slowly started to fall away…  So it’s time to get back on track.  And this total body calorie burning cardio workout is a great place to start!

This is a total body calorie burning cardio workout that incorporates upper body, lower body and cardio exercises to give you a full body sweat! It'll get your heart rate pumping!

Total Body Calorie Burning Cardio Workout

I asked and you guys answered – you like total body workouts!  And who am I to disappoint you!  So I created this February workout of the month that incorporates several upper body, lower body and cardio exercises to work your entire body and get your heart rate jumping!  It’s a total body, calorie burning, cardio workout!  That’s a mouthful!

Here’s How it Works

There are 3 mini circuits with 4 exercises each.  The first mini circuit is a lower body exercise, followed by upper body, then lower body, and finally cardio.  The second mini circuit is the opposite – upper body, lower body, upper body, and cardio.  And the final circuit is the exact same as the first.

You’ll complete each exercise in the mini circuit the number of reps specified before moving on to the next.  Once you finish the cardio exercise (the fourth exercise), take a 1 minute break and then start over.  Complete the mini circuit 3 times total before moving to the next mini circuit.

I promise, once you’re all done, you’ll be sweaty, tired, and ready to sit down!

Why Total Body?

If you have purchased the 12 Week Program, you’ll notice that I break each week down into an upper body, lower body, and total body workout.  Personally, I like to target each individual portion and really get after it.  Then, take a break to let those muscles recover.  It’s a very effective way to burn fat and build muscle.  This isn’t the only way to get a great workout in though.

(If you like more focused workouts, you can find some in my previous workouts of the month – upper body, lower body, planks, single leg, back and core)

Total body workouts are extremely popular and beneficial for so many reasons.  With a targeted lower body workout, it’s recommended to focus on other body parts the next day.  You should let your muscles recover for 48 hours before retraining.  It also takes more of  a commitment to train different parts of your body rather than train the entire body.  With a total body workout, you can take a shorter break before retraining.  In addition, people often feel like they’re working out harder, sweating more, and burning more calories with a total body workout than a focused workout because they’re using more muscles overall.  Especially compared to an upper body workout.

Adding in a bit of cardio to a total body workout is when things start to get intense!  Any time you are working out your lower body, you’re using the largest muscles you have, and therefore burning more calories.  You’ll notice your heart rate increases more during squats than with push-ups.  But if you include a few exercises that also focus on cardio, your workout will be even tougher.

I think we’ve chatted enough, let’s get to the workout!  So here’s your total body calorie burning cardio workout!

Before you get started, it’s extremely important to warm up!  Take 5 minutes to do some jumping jacks, high knees, butt kicks, or even get on a bike.  Let your muscles get warm before you jump into this workout.

Mini Circuit #1

  1. Squats – 20 reps
  2. Dips – 20 reps
  3. Dead Lifts – 15 Reps
  4. Mountain Climbers – 60 seconds

Take a 1 minute break, then repeat this circuit 2 more times.  Once completed, take a 3 minute break.

Mini Circuit #2

  1. Push Ups – 15 reps
  2. Sumo Squats – 20 reps
  3. Shoulder Press – 15 reps
  4. Jump Squats – 60 seconds

Take a 1 minute break, then repeat this circuit 2 more times.  Once completed, take a 3 minute break.

Mini Circuit #3

  1. Curtsy Lunge – 20 reps
  2. Reverse Chest Fly – 15 reps
  3. Calf Raise – 30 reps
  4. Froggers – 60 seconds

Take a 1 minute break, then repeat this circuit 2 more times.

As always, once you have completed your workout, take a few minutes to stretch out.  Drink lots of water, or make a recovery shake.  Also try to eat something within 30 minutes.  I love to have something quick, like my peanut butter energy bites, or a honey banana muffin!

If you LOVE this workout, PIN it!

This total body calorie burning cardio workout incorporates upper body exercises, lower body exercises, and cardio exercises all together in 3 mini circuits! It's an at home workout and also a 30 minute workout! #upperbodyworkout #lowerbodyworkout #totalbodyworkout #cardioworkout

I hope you enjoyed this workout!  Stick around and see what else Just Keep it Simple Fitness has to offer!


So tell me, do you like the format of this workout with 3 mini circuits, or do you prefer something different?

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