Good morning!
Today you’re in for a treat. Kjirsten, a fellow new mom, shares an energetic, efficient workout you’ll want to try. I can’t wait to give it a go in a few weeks!
Hi, Fit Mama Real Food readers! I hope you’re having a wonderful day. My name is Kjirsten and I blog about fitness and nutrition at Balanced Healthy Life, with plenty of real-life tips mixed in.
A bit about me: I’m a new mom to a beautiful three-month-old daughter. I’m also an experienced personal trainer and, together with my husband, I help run three gyms in Arizona.
Fitness has always been part of my life. Whether walking the dog, running around Minneapolis lakes, taking Bikram yoga classes, or lifting in the weight room, I’ve always needed to move. Exercise is my personal time to clear my head and release stress—there’s nothing like a hard cardio session to sweat out the day. I also love sharing workouts with a partner, friend, or family member.
With that in mind, I want to share a high-calorie-burning circuit workout I hope you enjoy as much as I enjoyed creating it for my clients and readers.
High Calorie Burning Circuit Workout
Repeat each circuit twice and, most importantly, have fun!
Warm-up: 5–10 minutes on your preferred cardio equipment.
Circuit #1
Squats – 25 reps
Sumo Squats – 10 reps
Plank – 1 minute or more
Bicep Curls – 10 reps
Mountain Climbers – 50 reps
2–5 minute cardio burst
Circuit #2
Walking Lunges with Oblique Twists (hold a weight or medicine ball) – 25 reps per leg
Jumping Lunges – 15 reps per leg
Push-ups (full, not on knees) – until fatigue
Straight Arm Plank – 1 minute or more
Burpees – 15 reps
2–5 minute cardio burst
Circuit #3
Straight Bar Pulldown (cable machine) – 10 reps
Cable Row (low) – 10 reps
Jumping Squats – 20 reps
Hammer Curls – 15 reps
Speed Skaters – 50 reps
2–5 minute cardio burst
Circuit #4
Bicycle Crunches – 50 reps or more
Lying One-Arm Boxing Punches with feet on a stability ball in hamstring curl position – 25 reps per arm
Hip Circles – 15 reps per direction, per leg
Lying Bridge One-Arm Pec Fly with Medicine Ball (lie on your back in a supported bridge position, hold a medicine ball overhead, slowly lower the arm to the ground with palm up, return to start, then switch hands)
5-minute cool down on your preferred cardio machine
*When selecting weights, choose loads that make the final five reps challenging within the prescribed rep range. This helps build lean muscle mass, which increases resting calorie burn. After the workout, aim to eat a snack or meal within 30 minutes that includes both protein (around 25–30 grams) and complex carbohydrates.
I hope you try this high-calorie-burning circuit! Stop by my blog to say hello and for more workouts and fitness tips.
– Kjirsten
Kjirsten is a 29-year-old personal trainer and gym owner. In January she welcomed her daughter, Cameryn Olivia. She lives in Arizona, enjoys time with her dog Quincy, and cooks with her husband. Find her at Balanced Healthy Life.