26-Minute Fat Burning Cardio and Toning Workout

 

This Move-For-Joy session is designed to sculpt your body and help you walk away feeling strong and confident in a short amount of time. It works together balance, strength and cardio with fun and creative exercises that work your primary mover muscles as well as your supporting and stabilizing muscles. If you don’t have a lot of time and want to feel amazing, this is the Move For Joy Session for you! This includes a warm-up but does not include a cool down so please get that in on your own.

 
 
 

Printable Workout

Warm-Up (25 seconds each, no rest)

  • Side bends

  • Lunge with chest and back stretch

  • Deadlift stretch with butt kicker rows

  • Alternating single leg dead lifts

  • Toe touch kicks with calf raise

  • Boxer shuffle, jog in place, dance…

Structure—45 seconds on 15 off. 2 sets of 4 exercises in ABAB pattern

Set 1

  • 3-jumping jacks w/ 3 butt kicker rows (alternate the leg you start with)

  • Skater jumps with reverse lunge

  • 3 walk down pushups

  • 3 pendulum swings with side lift leg hold

Water break

Set 2

  • Reverse lunge with pull down

  • Side plank jacks alternating front and up

  • Circle squat with torso twist

  • 2 pivot squats with center jump

Water break

Core Bonus

  • Traveling flutter kicks

  • 10 hip taps with plank jacks

Cool down on your own. Here are a couple good ones.

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • None

  • Optional exercise mat

 

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!

 

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