• Workouts

    I try to get some from of exercise everyday. It’s not always a heart-pumping, sweaty workout, but even just a walk or some gentle yoga count for me. Keeping exercise fun makes it easy for me to pursue a healthy lifestyle. These are just some of my favorite workouts.


    I recently started posting my favorite workouts– many of which are inspired by CrossFit– on Pinterest. Check out my workout board for more workouts like the one posted below!

    Carrots ‘N’ Weights

    The majority of my Carrots ‘N’ Weights workouts should take about 20-30 minutes to complete and only require free weights (resistance bands work too), so you can do the workouts at home or the gym. I post the number of sets, reps, and weight that I use, but be sure to do what’s best for you. In between exercises, I don’t rest and move from one to the next. Between sets, I rest for only about 20-30 seconds, just long enough to give my muscles a quick break.

    Treadmill & Elliptical Workouts

    30- or 50-Minute Elliptical Workout

    Lots of speed and resistance changes! The constant variations keep me interested and motivated through the entire duration of the workout, no problem.

    45-Minute Treadmill Workout

    This is my favorite treadmill workout ever! Burn up to 450 calories walking or 550 calories running with this 45-minute treadmill workout from Jeanette Soloma at Crunch Fitness. You’ll mix up the inclines and speed to increase your heart rate and sculpt legs and butt.

    45-Minute Treadmill Workout II

    This workout was inspired by the one above, but it has faster running intervals. You’ll cover close to 5 miles in 45 minutes. It’s a good one!

    10k Treadmill Run

    After a five minute warm-up, pick up the pace and continue to increase it with faster and faster intervals. At the 50-minute mark, sprint to the 10K finish!

    Quick & Dirty Run

    This workout is quick, dirty, and over before you know it! In 35 minutes, you’ll cover nearly 4 miles. Reduce speeds by 1.0 for a slower paced run.

    Treadmill Step-Down Run

    A 60-minute workout that is broken into 5 different time intervals, starting with a 20-minute interval and working your way down to a 5-minute interval. This workout makes an hour fly by!

    3-Mile Challenge

    Another favorite! When I am short on time, I challenge myself to run three miles (with breaks in between) as fast I can. I love trying to beat my previous time. If you’re not into running, a 3-mile Power Walking Challenge would also work!

    Track Workout 1

    I turned an outdoor workout into an indoor (treadmill) workout. It starts with a 1/2 mile warm-up, followed by 6 X 400′s and then a cool down. My pace is based of my 5K time, so I covered 3.75 miles in about 34 minutes. For a longer workout option, Track Workout 4 is very similar, but covers 5 miles.

    Combo Elliptical + Treadmill Workout

    This 45-minute workout is a great way to mix things up. FYI: It’s easier to do when the gym isn’t as crowded since you’re switching machines.

    Push It Run

    This running workout includes a bunch of speedy intervals, but because it’s only 30 minutes, I’m able to push myself to keep up my pace until the end.

    ‘Roll’ Play

    Get ready to play with rolling speeds! In this treadmill workout, the speed changes every two minutes, which keeps your interest and motivation high while running on the treadmill. I covered a little over 5.5 miles in 60 minutes. This workout can also be shortened to 30 minutes.

    30-Minute Quickie

    This is an awesome running workout when I am crunched for time! I’m always exhausted (and drenched in sweat) by the end! Here’s a similar variation with faster speeds: 30-Minute Quickie.

    Run (or Walk) Uphill

    Two different interval workouts (one for walking, one for running) with increasing inclines. Each workout has a duration of 20 minutes and is easily customizable.

    Not A Boring Treadmill Workout

    This is one of my go-to workouts when I want to get in and out of the gym, but want to feel like I accomplished something at the same time. It keeps you guessing for a solid 45 minutes and before you know it, it’s over!

    Speeding Up

    This treadmill workout continuously pushes you to increase your speed. It starts with a steady warm-up and progresses into three stages of progressively faster intervals.

    3′s and 5′s Challenge

    I didn’t create this workout, but it’s one of my favorites because it’s really tough! It challenges you to sprint and run at a comfortably hard pace, but also allows you to recover so you can do it all over again. I’m always a sweaty mess by the end of it!

    Strength Training

    Body Pump: Tips for Beginners

    I receive quite a few questions about Body Pump, including tips for first-timers. Usually, I just reply in an email with my ideas, but I thought the topic would make a great blog post. So here’s what I tell people who want to attend their first Body Pump class.

    Body Pump Express

    A quickie version of Body Pump! For this workout, I worked each muscle group by doing continuous reps for two minutes straight and then moving immediately to the next exercise without resting. I used three sets of dumbbells: 7.5 lbs, 10 lbs, and 12.5 lbs.

    Lower Body At-Home Workout

    This one is a major butt-kicker! It includes just five lower body exercises and works your muscles to fatigue. My glutes are always sore the next day after doing this workout!

    Cardio Leg Slam

    A great mix of cardio and lower body strength training! Alternate between short intervals of vigorous activity and straightforward lower body strengthening moves.

    Around the Gym Full Body Workout

    A photo tutorial to help you navigate your way around the Nautilus equipment and free weights at the gym. Works all of your major muscle groups in about 45 minutes. The post also includes a 25-minute treadmill workout.

    Butt-Kicking Glute Workout

    This workout only includes three exercises that strengthen and tone your glutes, inner and outer thighs, and hamstrings. It takes about 15-20 minutes to complete and it really kicks my butt! It’s definitely worth a try!

    Back Fat Be Gone

    From Health magazine (December 2008): Say hello to gorgeous shoulders and a defined upper back with these moves, based on the exercises from Randy B. Washington at Crunch Miami. The trick to this routine: repetitions done at a fat-burning pace with few or no breaks in between.

    Legs, Triceps & Biceps

    This workout is very straightforward: eight exercises, moderate weight, 2-3 sets. I print the list of exercises and take it with me to the gym to keep me on track.

    Back, Biceps, Triceps

    This workout is very similar to the one above, but works the back, biceps, and triceps. Start to finish it takes about 30 minutes to complete.

    Abs Class

    Once upon a time, I worked as a Fitness Specialist at Healthworks. I taught a quick abs class to members once a week. Here are a few of my favorites: Abs Class: September 22Abs Class: September 29, and Abs Class: Decemeber 2 (lots of planks!).

    { 14 comments… read them below or add one }

    Kat @ balanceandspice July 23, 2012 at 6:53 am

    Hi Tina,

    Would you add your crossFit workouts to this to make it easier to find? Thanks!



    Darline Dierking July 24, 2012 at 3:30 am

    You have to take healthy diet as soon as you’re trying for getting six pack ab muscles. You have to consume a completely balanced diet. Never indulge in consuming junk foods or spicy foods. Eat only that what’s wholesome and nutritious for the entire body.


    emilia@workouts September 6, 2012 at 7:47 am

    Thanks Tina for that valuable share of your great workouts! You must really have the commitment to really work on that. Different kinds of workout always have different effects for everyone..So, I always like to try different ones to challenge my body! Good Inspiration!


    Kristen September 16, 2012 at 2:11 pm

    Have you thought about creating an app for smart phones so these workouts and recipes are available on the go? While I can always look it up on my iphone safari it would definitely help to have an app! 🙂


    Lizi October 28, 2012 at 12:06 am

    Bookmarking this page and stalking you on Pinterest–these are amazing 🙂


    Leah @ Whitefoot Blog November 11, 2012 at 9:35 pm

    Pinning now, working out later. I promise 😉


    Gab January 7, 2013 at 4:13 am

    I like the exercises that deals with glutes and hamstrings. There’s too much saddlebags around that has to be trimmed off. Thanks for your interesting and simple site.


    fitbugorb April 3, 2013 at 1:14 pm

    Really enjoyed reading this. I am using an activty tracker to get fitter and I am always trying to find new activities or ways of keeping fit.As long as I keep moving the pounds keep shifting.


    Nam April 17, 2013 at 8:40 pm

    Thanks so much for sharing Tina.. it helps a lot ..


    Marianne Serra May 12, 2013 at 9:33 pm

    Do you do any warm ups at all with your circuit workouts? Or do you have them stand alone? I am trying to get into more CrossFit style workouts after being recommended by several trainers.


    Tina May 12, 2013 at 9:45 pm

    Most workouts, I warm up for about 5-10 minutes.


    Sophie Natasha November 9, 2013 at 4:14 am

    Hey Tina! That’s awesome. A perfect guide for my complete workouts. Thanks for the great stuff!


    Treadmill & Elliptical Workouts August 15, 2014 at 5:05 pm

    Really enjoyed reading this.Thanks so much for sharing Tina.. it helps a lot ..


    Jessica Austin December 29, 2015 at 4:00 am

    Great information thanks for sharing


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