Posted on August 17, 2017

350 calorie 35 minute workout

exercise

350 calorie 35 minute workout

I write this 5 days after doing this workout and my calves are still in pain. I hope they are busy building.

I love this type of exercise as it really gives me a bit of variety between doing weights and then slogging it out on the treadmill for 30 minutes. I find I burn more calories in a short space of time while doing both cardio and weights.

350 calorie 35 minute workout

This is a workout I do in the studio at the gym and used the following equipment:

  • Step
  • 8kg medicine ball
  • 15kg barbell

You can make this workout harder or easier depending on how high you have the step and the weight of the medicine ball and barbell.

I went through this workout twice and dropped down to a 12.5kg on the second round which took me just over an hour.

The workout is simple. 6 moves, 3 sets of 8 reps. You start each round holding the medicine ball and doing 8 step ups starting with your right leg and then 8 starting with your left leg.

In between each set, you do the 8 step ups on each leg.

This keeps your heart rate up to burn more calories.

My heart rate was between 150-170 through this whole workout.

Here are the exercises:

  • Barbell curl
  • Squat
  • Overhead press
  • Bent over row
  • Lateral raise (with 2.5kg weights)
  • Medicine ball slam
  • Chest press

I do the chest press laid on the step and do not do the step up sets in between just because it’s a faff getting up and then laying back down.

Aim to spend around 5 minutes on each exercise. If you have the energy to go through it again, make sure you lighten the load a little bit!

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