If you have the goals of getting stronger, losing body fat, and building lean muscle, you're going to need to hit the weights. Traditional strength training is a great place to begin, but if you want to maximize your fat burn and increase your muscle mass, you should start incorporating conditioning workouts into your routine. Conditioning workouts combine high-intensity strength exercises with minimal rest, and they really work wonders for your body.
When I went home a few months ago, I visited my friend's gym and took one of his conditioning classes, and let me tell you, it was no joke. It challenged me the entire time and when I woke up the next, day my muscles were extremely sore - the good sore. Because the workout was so good, I asked personal trainer Q Jefferson, ISSA, USAW, owner of SWAT Fitness in Tucson, AZ, to share it with all of you. Don't be surprised if your shoulders and legs burn hours after your workout is over.
The Conditioning Workout
Be sure to complete a thorough warmup before starting the workout. Here's one of our favorites. The workout will be broken up into two parts. First, you'll do four rounds of the strength exercises without taking a break, followed by exactly two minutes of rest. Next, you'll complete four rounds of the conditioning portion without taking any rest. Q said women should have two 10- to 12-pound dumbbells and men should have two 12- to 20-pound dumbbells. Feel free to increase or decrease the weight as necessary.
Part 1: Strength
Complete four continuous rounds, taking little to no rest in between the exercises and rounds. As always, listen to your body and take breaks if necessary.
- Lateral raise: 10 reps
- Squat jump: 15 reps
- Wall sit with calf raise: 20 reps
- Alternating dumbbell punch: 20 reps (each arm)
Take two minutes of rest and then begin part two.
Part 2: Conditioning
Complete four continuous rounds, taking little to no rest in between the exercises and rounds. As always, listen to your body and take breaks if necessary.
- Sprint: 40-60 meters (or 20-30 seconds on a treadmill)
- Mountain climber: 15 reps (each leg)
- High knees: 15 reps (each leg)
- Frogger: 10 reps
Be sure to stretch and foam roll once you're finished with the workout.
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