5 Moves For A Rockin’ Bod

5 Moves For A Rockin’ Bod

Happy Tuesday, #FitFam!  First, I want to say Happy Blog Anniversary, again, to Jessica at The Fit Switch!  It’s SO hard to believe your blog is so young, Jess.  You’re killing it, girl!  How do you like that virtual “high five”?

(Isn’t that what we used to do on Myspace? Omg, Myspace, remember that?  I think Justin Timberlake owns it now.  I know, I’m random!) Today I’m linking up with Jessica and Jill for #DishTheFit and today’s optional topic is “your favorite QUICK workout.”  I’m going to tell you mine, and you can do it in less time than it takes to make sense of my blog posts!


My favorite quick workout is one that I built on IDEA FitnessConnect through their “Workout Builder” which has been a lifesaver when planning workout profiles.  If you’re a fitness professional, the IDEA FitnessConnect Workout Builder is AH-MAY-ZING and you need to be using it! Post idea, much?

5 Moves For A Rockin’ Bod

Okay, for this workout you will need a set of dumbbells (or several sets ranging from 5-10 lbs).  This workout is moderate to high intensity, but remember to push yourself within your fitness range.  The objective of this workout is to push yourself to get the most out the 15 minutes, but not to injure yourself.  Please be sure to perform these moves with perfect form, and as with any workout on BPM, please check with your physician to see if this workout is right for you before attempting it.  You can access the workout details (and modifications) here.

5 Moves For A Rockin' Bod Workout


You can burn up to 400 calories with this workout in under 20 minutes.  It’s perfect for when you’re crunched for time but want to work your whole body quickly!  I did this yesterday and burned 369 calories (not to mention HUNDREDS post-workout) doing this circuit! (I apologize for the blurry image, but I took it right after, and my arms were like JELLY!)

You don’t need a lot of time to work your body and jump start your metabolism; you just need perfect form and the right moves!


What’s your favorite quick workout?  Are you a fan of quick workouts or do you always make the time for longer?  Join the conversation and #DishTheFit with Jessica and Jill!



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  1. April 14, 2015 / 10:12 am

    369 calories burned in 20 minutes is impressive! Nice circuit! Dumbbell push ups sound tough!!! 🙂

    • Erin
      April 14, 2015 / 10:20 am

      They are a challenge, but so worth it — just gotta push through! 🙂

  2. April 14, 2015 / 10:18 am

    Awesome workout! I love finishing a workout and body parts feeling like jelly. Trembling from fatigue. Is that weird 🙂

    • Erin
      April 14, 2015 / 10:21 am

      Hahaha no, Jill, I love to feel like I’ve been through hell after workouts! Sweaty, jelly-like appendages, the works! 🙂

  3. April 14, 2015 / 2:50 pm

    That’s cool to know you can knock out 369 in 20! Quick way to work up a sweat, burn cals, and get STRONGER! Love it – thanks for sharing!

    • Erin
      April 14, 2015 / 3:05 pm

      I love short workouts with high intensity! And yes they definitely make you stronger! 🙂

  4. April 14, 2015 / 5:59 pm

    WOW! That’s one intense circuit and 400 calories in 20 minutes is pretty epic. I’m a fan of longer running workouts but shorter strength training workouts. Mainly because running is my favorite and strength training is something I’m learning to love 🙂 I know it’s important, but I won’t get out of bed crazy early to do it yet! I’m work in progress!

    • Erin
      April 14, 2015 / 6:03 pm

      Fit it in when you can! It grows on you! 😉

  5. April 14, 2015 / 6:13 pm

    I usually get the best energy dose after a short workout. I pump up the intensity and after just 20 minutes my hair is messy, I am sweaty but so so pleased! 🙂 I just love those compound movements in the workout. I love those squats with overhead presses!

    • Erin
      April 14, 2015 / 8:16 pm

      Squat with the overhead press is one of my absolute fave total body moves! I find sometimes after doing one of these workouts I have enough energy to run a mountain! I should one day lol 🙂

  6. April 14, 2015 / 11:34 pm

    I love these compound exercises…that’s the term right? For two exercises in one? And, I love that you shared your calories burned. RIGHT ON. Way to really push your limits and get weak in the arms. : ) #fitfamlove Lovely!

    • Erin
      April 15, 2015 / 5:58 am

      Compound movements are the bomb diggity! They get a bunch of muscle groups worked and done! I love to use these moves,they really build strength and tone the body! 🙂

  7. April 15, 2015 / 2:30 pm

    Short + high-intensity workouts are my favorite right now because I’m always feeling like I’m super pressed for time! I definitely gotta try this one out! :]!

  8. April 17, 2015 / 3:27 pm

    This looks like a great one. Love the dumbbell push-up rotation. I am a fan of quickie workouts, but Wednesday I took a little bit longer with my workout and it was wonderful. All about balance!

    • Erin
      April 17, 2015 / 5:29 pm

      Balance is where it’s at and sometimes it just feels amazing to get a longer workout in. I find I get that high and I don’t want to quit! 🙂 Thanks for visiting, Jen!

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