Massy Arias, a NASM- and ACE-certified personal trainer, told POPSUGAR recently that her preferred form of training for weight loss involves circuits because there’s minimal rest in between exercises and you can structure the workout so that you’re building strength and getting cardio in. “It allows me to do both at the same time,” she said.
Above, you’ll see a 10-minute HIIT circuit that alternates between 30 seconds of jump rope and 30 seconds of a bodyweight exercise. These are the moves you can expect: modified squat jumps on your toes, plank shoulder taps, glute bridge marches, alternating reverse lunges, a bear plank hold, push-ups, alternating lateral lunges, side plank hip dips, Child’s Pose to planks, and burpees.
Your rest breaks will be when you transition from the jump-rope sections to the strength intervals that include exercises for your core, upper body, and lower body; however, you can pause the video if you need more time to rest before the next interval starts. And, if you don’t have a jump rope, you can do the same motion of jumping but without the rope. Follow along with Arias for a little over 10 minutes.
“On a day you have very little time to get moving and workout and/or the weather isn’t cooperating to do cardio outdoors, this routine is an incredible way to maximize your time and burn calories,” Arias wrote in the YouTube description. “You will be strengthening your whole body while blasting calories.” Plus, she said you can advance the workout by adding in weights for increased resistance or repeating the circuit for one or two more rounds.