Got 20 Minutes? Sculpt + Burn Your Entire Body!

I’m sharing one of my favorite workouts to sculpt your muscles & burn calories. Plus you can do this at home. Also at the gym. And most hotel gyms have what you need to sculpt + burn your entire body! Plus it takes only 20 minutes! So, when you add a weight (I chose a medicine ball) to your workout; you will get the amazing benefits of burning calories and fat! In addition, you will sculpt and strengthen your body too!

As this is one of the best ways I have found to sculpt + burn calories. Because when you add the weight to your strength training, it brings up your heart rate. And that equates to burning more calories/fat + better sculpting/toning your body!  Don’t you want to multitask when you’re doing your workouts? I know that I do!

Get Ready!

Now, I use the medicine ball for many of my own home workouts, for my clients workouts and also while exercising at the gym. If you are not familiar with medicine balls (Mb), they come in a variety of weights.  And are very similar to dumbbells; which could also be used for these exercises. But for a great way to include more variety in your workout; I challenge you to try the medicine ball. Here is the suggested weight, depending on your level of fitness.

Beginner Level: 4lb. + 6lb.

Intermediate Level: 6lb. + 8lb.

Advanced Level: 8lb. + 10lb.

DO: 3 sets of 15 reps. for each exercise, resting for about 30 to 60 seconds between each set. But do not rest much longer than that, as it’s important to keep your heart rate elevated during these exercise’s for the best calorie/fat burning; while only bringing it down slightly during your rest. This is known as an HIIT (High Intensity Interval Training), which is an awesome fat burning workout. And it’s great for helping reduce belly fat, according to MindBodyGreen.

Before You Begin . . .

TIP: First, I suggest you read the entire directions of the Sculpt + Burn Workout; as then you should be able to just follow along with the pictures while during your workout. Also, keep your movements at a quick pace, while maintaining proper form, to elevate your heart rate. And, if you are using a dumbbell weight instead of the medicine ball, adjust your grip inward & outward to best compliment the same grip that I am using with the medicine ball.

Sculpt + Burn Workout

PULSE SQUAT/ Inward + Outward: (glutes, cardio, quads, abs). Grab the Mb, stand with feet shoulder width apart. Now bring the Mb inward close to your quads. Then bend your knees and slightly pulse lower than that while keeping core tight. Now bring knees inward (about 4″to 6″ apart) and do the same exercise as above.

WOODCHOP: (shoulders, abs, cardio, quads, glutes). Grab the Mb, stand with feet shoulder width apart. Now bring the Mb to the outer right knee while squatting. Then rotate bringing the Mb to the upper left shoulder and return. But do not over extend while raising the Mb, keep it in front of you to protect your lower back.

LUNGE & LIFT: (cardio, quads, glutes, abs, biceps). Grab Mb with both hands and then place right foot in front with knee bent at 90 degrees. Then bend the back leg while holding Mb at core level. Now quickly extend Mb & legs upwards while keeping core tight. And once Mb is overhead, then slowly return to starting position. Also do not forget to rotate by placing opposite leg forward after your 3 sets of 15 reps.

SQUAT & LIFT: (cardio, quads, glutes, shoulders). First, bend into a squatting position with feet shoulder width apart. Now grab the Mb with both hands, keeping it right above your knees. Then quickly straighten your legs while bringing the Mb overhead. And don’t forget to squeeze your glutes before returning to starting position.

KNEE EXTENSION: (abs, quad, glutes, shoulders, biceps & balance). Now this move requires great strength and balance; therefore start this move without any Mb/weight at first. Then as you gain greater balance and strength, you can then add the Mb/weight. So, stand on your left leg which is slightly bent. Then bring right knee up to meet Mb at waist level, while keeping a very strong core. Then extend right leg back at the same time as extending the Mb overhead. Do not forget to switch to the opposite leg forward, after your 3 sets of 15 reps. are finished.

TRICEP EXTENSION:  (triceps, biceps, cardio, core, quads). First, stand with feet slightly apart and knee’s bent. Then while keeping the core tight, grab the Mb with both hands and place behind your head. Now slowly extend Mb overhead until arms are straight, then slowly bring Mb back to starting position.

AROUND THE WORLD: (cardio, quads, shoulders, biceps, core). First, you must keep the core tight during this entire exercise. Now stand with feet about shoulder width apart and knees slightly bent. Then grab the Mb and place outwards from right hip. Now in a controlled movement, rotate the Mb around in a full circle, while keeping core tight. So think of bringing the ball from one hip + overhead + other hip. As this will be one repetition.

AB ROTATION: (cardio, arms, core, glutes). Finally, stand with feet about shoulder width apart with a slight bend. Now grab the Mb and extend arms outwards while keeping core very tight. Then rotate the ball to the opposite side, while the foot opposite the ball, will turn slightly. Also if you core is not very strong, I suggest starting this movement without a Mb/weight and then eventually work up to a light weight. Also, the extended arms is more advanced, so begin with bent arms and work up to straight arms outward.

You can do this!

Now look at your day and I challenge you to find just 20 minutes! As you are on your way to burn + sculpt your entire body with these simple and effective exercises. And mark your calendar to do this workout another day this week (at home, the gym or in a hotel). As consistency is the one and only way to see the changes for a stronger, leaner & more sculpted YOU!

🔆” I can do this. I will do this. Watch me do this. As every great workout starts the right attitude!” – Christie.

Needing equipment for your workouts? Amazon has some of my favorites for adding resistance to any exercise for additional sculpt + burn!

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