Strength Training

Part three: Components of an effective workout – Strength Training

By Kim Munson


Components of an effective workout

If you want to lose weight, gain strength, increase metabolism, improve endurance, and improve your overall health and fitness, then strength training is the answer.

Unfortunately, there is a widespread belief, especially among those new to fitness, that by being “active” during the day, like doing house work, moving around at work, or just doing long steady state cardio, like walking, jogging, etc., is enough of a workout to increase fitness, drop weight and tone up. While any activity is beneficial, it is not enough to get your body stronger or improve your body composition is any drastic ways. In addition to your daily activity, you need strength training to fire up your metabolism and sculpt your body.

Strength training is a concentrated effort to work the muscles using resistance, which leads to increased strength and muscular endurance, and increased lean muscle mass. (Bonus: Increased muscle mass often translates to increased fat loss and a higher metabolism.) Resistance can come from external forces, like weights, or simply by using your own body weight.

There are countless forms of strength training and programs, and it can be overwhelming to know where to begin. That’s why I’m giving you a total body workout you can follow and do on your own, no equipment needed. Be sure to subscribe to my blog so you don’t miss the other posts in this series!

The workout: Bodyweight Metabolic Strength Circuit

  • Eight exercises; Two rounds; Total workout under 20 minutes
  • 30 seconds of work followed by 30 seconds of rest
  • Perform all eight exercises in the circuit. Rest for 1-2 minutes. Repeat the circuit for a second round.

Key Points

  • High intensity interval training (HIIT): Perform each exercise at as high an intensity as you can without sacrificing form. Keep the quality of the exercises high and the movements safe. Adjust your pace as necessary.
  • Be sure to start with an active or dynamic warm up before doing any high intensity work
  • End the workout with an optional “finisher” and a few stretches

The Exercises

  1. Squat jump
  2. Push up or modified push up
  3. V-ups
  4. Swing lunge (do all left leg round 1, right leg round 2)
  5. Mountain climbers
  6. Table-top bridge (Beginners:double leg / Intermediate:single leg, alternate legs each round)
  7. Russian twist
  8. Run in place

In the next post I’ll talk more about metabolic and cardiovascular training, and give you another  fat-blasting workout and “finisher” you can do on your own.

Ready to take your fitness to the next level? Let me help you put together the perfect program. Contact me for a free personal training consultation, or sign up for one of my special introductory bootcamp offers.

Be sure to subscribe to my blog so you don’t miss the other posts in this series! Look for my fourth post in this series about Metabolic and Cardiovascular Training.



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