Cardio Toning Exercises Workout

The cardio toning exercises workout is part of the Fatloss Toning Fitness Plan but can be used any time you need a quick 15 minute cardio workout that also tones the arms, legs, butt, and abs.

The goal of this workout was to combine intense kettlebell moves, core exercises, walking, and running into a full body toning routine that blasts tons of fat and calories in less time than it takes you to watch your favorite talk show or sitcom.

If you're a beginner pay close attention to the tips and try not to stress about what equipment you have or don't have. It's o.k. to improvise until you decide whether you need to buy a kettlebell.

Perform each of the first four exercises for 60 seconds making sure to switch sides half way on single sided moves. Go from one exercise to the next without rest. After one circuit rest 60 seconds then repeat 1 more time. Should take you 9 minutes.

Continue with 4 rounds of 60 second walking intervals followed by 30 second sprinting intervals. Should take you 6 minutes. Cardio intervals can also be done on any cardio machine.

Exercise
Kettlebell Swing
Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat.
Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.

cardio toning exercises tip:
You can use a dumbbell for this but a kettlebell is better.
Sets RepsWeight/
Resistance
TempoTime
 
Figure 8
Start Position: Hold medicine ball with your arms extended over your right shoulder.
In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

cardio toning exercises tip:
Just think about forming drawing a figure 8 in the air with the ball. Keep abs tight as you pull the ball across the body.
Sets RepsWeight/
Resistance
TempoTime
 
Chop
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

cardio toning exercises tip:
Move as fast as you can but still maintain the heels on the floor and do not bend over at the waist.
Sets RepsWeight/
Resistance
TempoTime
 
Fast Feet on Box
1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.

cardio toning exercises tip:
Use any step, bench, or ledge. You can also jump rope or run in place if you have no step.
Sets RepsWeight/
Resistance
TempoTime
 
Walking


Trainer's comments:
Walk at a very fast pace. Like you're just about to start jogging. Try to maintain a faster pace walk even between sprinting intervals.
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Resistance
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Running


cardio toning exercises tip:
Sprint like something's out to get you. This isn't jogging it's running as fast as your body can handle.
Sets RepsWeight/
Resistance
TempoTime
 
Reshape your body with my 6 week fatloss & toning workout routines plan. It's designed for women who want to firm up and get fit without adding bulk. It's free, it works, and it's fun!