• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Get a FREE 5 DAY DETOX when you subscribe today! →
  • Login
  • Dashboard
    • Logout
  • Shop
    • eBook Shop
    • COOKBOOK
    • FUSION FITNESS
    • FOUNDER’S SHOP
  • About
    • Founders
    • Clean Cuisine Defined
    • About Team
  • Cart (0)
  • Home
  • Recipe Index
  • Winter Recipes
  • Recipes by Course
    • Appetizers
    • Breakfast
    • Desserts
    • Dinner
    • Drinks + Cocktails
    • Hummus + Dips
    • Salads + Salad Dressing
    • Soups and Chilis
    • Smoothies
    • Side Dishes
  • Recipes by Diet
    • Gluten Free
    • Dairy Free
    • Whole30
    • Vegan
    • Vegetarian
    • AIP
    • SCD
  • Nutrition + Cookware
    • Cooking Oils
    • Cookware and Bakeware
    • Healthy Carbohydrates
    • Intermittent Fasting
    • Nutrient Dense Foods
    • Protein Tips
    • Reduce Inflammation
    • Vitamins + Supplements

clean cuisine

EASY AND DELICIOUS CLEAN EATING RECIPES

clean cuisine

EASY AND DELICIOUS CLEAN EATING RECIPES

  • Home
  • Recipe Index
  • Winter Recipes
  • Recipes by Course
    • Appetizers
    • Breakfast
    • Desserts
    • Dinner
    • Drinks + Cocktails
    • Hummus + Dips
    • Salads + Salad Dressing
    • Soups and Chilis
    • Smoothies
    • Side Dishes
  • Recipes by Diet
    • Gluten Free
    • Dairy Free
    • Whole30
    • Vegan
    • Vegetarian
    • AIP
    • SCD
  • Nutrition + Cookware
    • Cooking Oils
    • Cookware and Bakeware
    • Healthy Carbohydrates
    • Intermittent Fasting
    • Nutrient Dense Foods
    • Protein Tips
    • Reduce Inflammation
    • Vitamins + Supplements
Fusion Fitness / Summer Shape Up: 30-Minute Circuit Training Workout Program

Summer Shape Up: 30-Minute Circuit Training Workout Program

By Ivy Larson  Published: 05/11/2010  Updated: 05/06/2020
Jump to Recipe

beach workout photo

With summer just around the corner I thought I’d ask my good friend and fitness expert Marissa Lysaght, co-owner of Fitness Redefined, to create an intense circuit training workout combining cardio bursts with resistance training. I can assure you this type of training is the fastest and most time-efficient way to blast fat, boost your metabolism and get a full-body workout…in the shortest time possible. One of the best things about this workout is that you don’t need a gym or any fancy equipment (a stop watch and pair of 5 or 8 pound dumbbells is all you need.)

But, when I say the workout is intense, I’m not kidding. This is not the sort of workout you can not do while chatting with a friend or zoning out watching your favorite TV show. After doing just one 6-minute circuit I was so out of breath I could barely talk (which was most embarrassing considering Marissa is 5 1/2 months pregnant and was breezing through the workout while describing how to do the exercises.)

 

How the Workout Works

In a nutshell, this workout will elevate your metabolism and help you lose excess body fat. The short and intense cardio bursts in this 30-minute workout program are one of the most effective ways to boost the “after-burn”, or the number of calories you burn after your workout is over. So, with this workout, you won’t just be burning calories during the time you spend exercising, you’ll be burning calories for up to 48 hours after your workout.

In addition to the cardio bursts conditioning and strengthening your heart and helping boost post-workout calorie burn, they also target fast-twitch muscles. Exercises that use fast twitch muscle fiber burn significantly more calories and more fat than exercises that recruit slow twitch muscle fiber (such as jogging, biking, swimming, etc.) This means any exercise program that recruits fast twitch muscle fibers (such as this one!) will accelerate your fat-burning and weight loss efforts.

Contrary to popular belief, going for a slow and steady jog, run or power walk is not nearly as effective for fat-burning as the short and intense method. Even if you don’t have excess fat to lose, training fast twitch muscle fibers is still a great way to enhance sports performance, improve coordination and achieve a shapely “tight” look. And of course the resistance training moves incorporated throughout the workout will also tighten and tone your body from head to toe. But again, it’s not easy! Even though I know the science, I rarely push myself the way I did in this workout.

Summer Shape Up: 30-Minute Circuit Training Workout Program

Equipment:

  • Stop watch
  • Light dumbbells, 5 to 8 pounds for women, 8 to 12 pounds for men

The Workout:

**Repeat the circuit 4 times through.

**Start circuit with RIGHT side (doing the lunges, standing balance exercise and oblique planks on the right). Switch to the LEFT side for the 2nd circuit. Repeat.

Warm-up:

  • Wood choppers: 10 reps
  • Side twists: 20 reps
  • Diagonal wood choppers: 10 reps Left/ 10 reps Right

Circuit:

  • Lunge Toe Taps: 30 seconds
  • 15 second REST
  • Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
  • 15 second REST
  • Push-ups with Alternating Knee Tucks: 30 seconds
  • 15 second REST
  • Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
  • 15 second REST
  • Single Leg Balancing Rows: 8 pounds / 30 seconds
  • 15 second REST
  • Cardio Blast: Side to Side Skater Steps (Beginner) or Jumps (Advanced): 30 seconds
  • 15 second REST
  • Oblique 15 second REST
  • Planks with Inward Rolls: 30 seconds
  • Cardio Blast: Squat Jacks: 30 seconds

Many thanks again to Marissa (xooxo). If watching Marissa do this workout at 5 1/2 pregnant doesn’t inspire you to get moving then I don’t know what will!

Marissa Lysaght MPH, CSCS, ACSM-CPT, CPTS
Born with an entrepreneurial spirit, Marissa Lysaght began contemplating her future success in the fitness industry as early as her first class at the Fitness Institute International. Marissa studied the science and application of personal training under nationally renowned educators; among them was her future business partner, Gary Lavin. She graduated with honors and moved to Washington DC in pursuit of a Master’s degree in Maternal and Child Health to achieve the knowledge and credibility that would set her apart from her female counterparts in the field. During graduate school, Marissa founded her own personal training company, Aveo Fitness, reworking learned techniques and fitness tools to better serve the needs of her target clientele, women. Her group personal training classes appealed to the budgets, schedules, and strong desire for results of the many women she encountered in the DC area. This experience led to the development of a unique and highly effective group training technique that she named, SportSculpt, to signify the blend between calorie-burning, sport-specific circuit training, and dance/Pilates inspired sculpting techniques.  After graduation, Marissa decided to move back to South Florida to reunite with her family and further her business aspirations. In the first few months of business in the Palm Beach Gardens area, it became apparent that Marissa’s vision could not reach full potential without an independent facility. She joined forces with Gary Lavin to build not only their ideal workplace, but also a results-driven fitness studio providing only the most necessary and effective tools for those who find themselves lost in the fitness industry’s mess of mixed messages, empty promises, unrealistic advice and disappointing results. Visit Marissa at www.FitnessRedefined.com
  • Facebook
  • Twitter
« Previous Post
Clean Eating: Choosing Safe Produce & Avoiding the Dirty Dozen
Next Post »
My Go-To 10 Minute Creamy Vegetable Soup

EXPLORE A CATEGORY:
Fusion Fitness, Nutrition Advice

If you enjoyed this...

  • 30-Minute Full Body Workout Video
  • 30-Minute Full Body Toning Workout Video
  • More than Core: Volume 2 Home Circuit Training Workout Video
  • More than Core: Home Circuit Training Workout Video: Volume 1

Get your FREE 5 DAY DETOX when you subscribe!

Subscribe to our weekly email newsletter for a free 5 Day Natural Detox plan. Plus, you'll get weekly meal ideas and healthy new recipes each week!

Reader Interactions

Leave a Comment + Rating Cancel reply

Helpful comments include feedback on the recipe or changes you made.

Comments

  1. seo tools says

    August 24, 2011 3:41 AM

    To be sure with your site and I’ll be to check it much more later on so make sure you continue your projects. I love your articles & the way that you are writing.

    Reply
    • Ivy Larson says

      September 6, 2011 9:37 AM

      Thanks so much! Glad to have you checking back!!

      Reply
  2. texas dating sites says

    January 20, 2011 1:58 AM

    That is an awesome read. I definitly will be sure to frequently check Summer Shape Up: 30-Minute Circuit Training Workout Program | Clean Cuisine and More for new posts!

    Reply
  3. Metal Decking says

    November 23, 2010 5:56 AM

    It’s not often I see something I agree with so much on the web. Be sure to keep writing more great articles like this one.

    Reply
  4. Val Leonhard says

    October 31, 2010 2:58 PM

    extended diary you’ve secure

    Reply
  5. zulutrade says

    September 23, 2010 8:16 PM

    Thanks for taking the time to post such a detailed and informative write-up.

    Reply
  6. Daniel Kuehner says

    August 9, 2010 3:59 PM

    Wow, being a single parent I have a lot of time on my hands in the late evening. So I love to fly through so many of these different blogs on line and just see what new things I can find. I just wanted to thank you for yours and I do look forward to reading more.

    Reply

Primary Sidebar

Browse By Diet

Gluten FreeGluten FreeAIPAIPDairy FreeDairy FreeVegetarianVegetarianSpecific Carbohydrate Diet RecipesSCDVeganVeganWhole30Whole30

WINTER RECIPES

white chocolate chip cookies

White Chocolate Chip Cookies

Bone Broth Recipe Chicken

shepherd's pie with lamb

Shepherd’s Pie with Lamb

Recipe for Turmeric Tea

ham and potato soup recipe

Creamy Ham and Potato Soup

The Best Stuffing Recipe without Grains

All Winter Recipes →

POPULAR POSTS

recipe for turmeric shot

Turmeric Shot for Weight Loss

pureed vegetable soup recipe

Pureed Vegetable Soup Recipe

12-hour-intermittent-fasting

4 BIG Health Benefits of 12 Hour Intermittent Fasting

hormone balancing smoothie

Hormone Balancing Smoothie for Women

Turmeric Salad Dressing

how to do a pasta bar

Host a Pasta Bar Party

  • Home
  • All Recipes
  • All Nutrition
  • Shop
  • Work With Us
  • About
  • Contact

Copyright © 2023 · Clean Cuisine LLC · Privacy Policy · Disclaimer · Website Design by Anchored Design
As an Amazon Associate, we earn from qualifying purchases.