Get summer-ready with fast, high-intensity workout routines

The key to getting the most out of your workout is to perform fast, high-intensity workout routines that target your entire body. To help you blast calories, tone the "bikini trouble zones" and help you really get ready for summer, I've put together a 35 minute circuit that will make you sweat!

The workout

This workout consists of three, 10-minute circuits. The first circuit includes 10 high-intensity, full-body exercises that will raise your heart rate while challenging your major muscle groups. Each exercise is performed for 50 seconds followed by a 10 second rest period. After the first circuit is complete, rest two minutes before delving into the second, 10-minute circuit. The second circuit is completely focused on increasing core strength. Like the first circuit, it includes 10 exercises, each lasting 50 seconds with a 10 second rest period in between.

After you've performed the first two circuits, rest for two minutes then perform the first circuit again.

What you’ll need

All equipment is optional and variations will be offered if you don’t have the required equipment on-hand

• Access to a clock, watch or timer that can time seconds
• Jump rope
• 4 “marks” – can be anything that allows you to mark out space (tape, pieces of paper, dumbbells, pens, etc.)
• Mat
• Roughly 10 to 15 square feet open space (an open room, basketball court, group exercise studio, or even your own backyard)

Before starting

Be sure to take 5-10 minutes before starting the routine to get nice and warmed up. Use what you’ve got – walk up and down your stairs, jog in place or around the block, then be prepared to kill it in your workout!

Extra tip

Write each exercise name on a different note card and line the cards up on the ground before you start so that you’ll know exactly what the next exercise is.

Video routine

Check out the YouTube video I put together to demonstrate each of the exercises performed in this workout. Keep in mind that this video is not designed to be followed along with - I spend additional time explaining form and I don't perform each exercise for the full 50 seconds. If you only want to see certain exercise demonstrations, you can skip around in the video by using the times listed in the exercise charts below. I also provide a number of modifications to make the exercises easier or more difficult.

First Segment: Conditioning

Each exercise lasts 50 seconds with a 10 second break to prepare for the next exercise.

*** 2 Minute Break ***

Second Segment: Core

Each exercise lasts 50 seconds with a 10 second break in between exercises.

*** 2 Minute Break ***

Third segment: Repeat conditioning

Each exercise lasts 50 seconds with a 10 second break to prepare for the next exercise.

Note about this routine: This routine is being submitted to Designer Whey as part of their Summer Fitness Challenge series. I hope you enjoy it and share it around! For best results, I suggest performing this routine two to three times a week along with two to three additional workouts designed to fit your exercise goals. For instance, if you're hoping to gain more strength, combine this routine with two to three additional strength workouts focused on upper body, lower body and core. If you're hoping to lean out more, combine this routine with two to three additional cardio workouts. Good luck!

Remember: Always consult your doctor before starting an exercise program and be sure to listen to your body while performing any exercise. A little discomfort from physical exertion is okay, but actual pain is not okay.

The material appearing on Girls Gone Sporty, LLC is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.