22-Minute Total Body Toning For People Who Get Bored Easily
This Move-For-Joy session burns a ton of calories, tones muscles in a quick, fun & efficient way! Every interval is different so it’s great for people who get bored easily and makes the workout go by super quick. It’ll be over before you know it and will leave you feeling strong, confident and ready for whatever the rest of your day holds.
Printable Workout
Structure
Mini Warm-up
11 exercises 2x through with a break in the middle
Exercises 40 seconds on + 10 seconds off. Quick transitions to give a little cardio burn with our toning.
Mini Warm-Up (if you’ve been sitting all day, please do more)
Pedal feet out
Leg raise knee tuck
Shoulder, elbow, arm rolls alternating back and forward
Main Move For Joy Set
Ski squats with light weights at chest
Ski-squat with walking arms
Hamstring curls on fitness ball
Squat curl to press with one leg lifted. Use heavier weights (optional stand on BOSU)
Plank row to side plank twist
Bird dogs balancing on fitness ball
Pilates back bow
One leg balance rows
Sumo squat with curl and calf raise
Cool down on your own. Here are a couple good ones.
Equipment You'll Need
Light weights
Heavy weights
Fitness Ball (here’s my recommendation if you need to buy one)
Optional BOSU ball (here’s my recommendation if you need to buy one)
Make it Playful With Music
Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.
Move For Joy Suggestions
Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.
Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting.
Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!