A mind and body challenge in one? Sign us up!

By Grokker.com
Updated: June 19, 2017

The best workouts don't just get your body going-they challenge your brain too. Keep your body and mind guessing with back-to-back strength and cardio intervals in this challenging HIIT workout from Sarah Kusch, a Los Angeles-based personal trainer. The magic of this high-intensity interval training workout is in the way Kusch designed it; the optimized interval blocks will enable your body to burn calories post-workout by entering into a state of EPOC: excess post-exercise oxygen consumption or the afterburn effect. (ICYMI, that's not the only benefit of doing a high-intensity interval training-or HIIT-workout.)

The dynamic cardio moves will increase your agility and coordination while the strength exercises build muscle and endurance. The result: a total-body burn in just about 30 minutes. (And there's more where that came from. Next up, try Kusch's workout to improve your balance or her calorie-burning cardio abs workout.)

You'll need: a set of dumbbells and an exercise mat for this class.

How it works: Follow Kusch through the 5-minute dynamic warm-up, 24-minute HIIT workout, and 5-minute mobility and static stretch cool down. (Seriously, don't skip the cool-down.)

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There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Plus Shape readers get an exclusive discount-only $9/month (over 40 percent off! Check 'em out today!).

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