Updated: September 15, 2017

Weight-Loss Diary columnist Dara Chadwick strength-trains three times a week using workout routines designed by Gold's Gym trainer Nicole Couto.

"I switch up the routines every four weeks, and I always include supersets," says Couto. "That means doing back to back sets of moves, with no rest in between. The faster pace keeps Dara's heart rate up, helping her burn more calories in less time." Try one of Dara's workouts, below, to tone your entire body in just 30 minutes.

Total-Body Workout Routines

After warming up with some easy cardio, do the supersets in order. Unless otherwise noted, perform 3 sets of 15 reps of each exercise (do one set of the first move, followed immediately by one set of the next and continue until you've done 3 sets of each). Rest 30 seconds between each superset.


A. Ball crunch

Holding a 10-pound dumbbell (grab an end in each hand) close to your chest, lie faceup with your back centered on a stability ball. Crunch your head and shoulder blades up off the ball, then lower and repeat. Do 20 reps.

B. Scissors

Lie faceup on a mat with your hands, palms down, under your butt. Keeping your head and shoulder blades on the mat, lift both feet legs 10 inches off the ground. Keeping legs at that height, open legs wide then bring them together, crossing right foot over left. Open them again and cross left over right to complete 1 rep. Continue, alternating legs


A. Leg press series

Position yourself on a leg-press machine loaded with 20 pounds, and place feet hip-width apart in the middle of the foot platform. Do 15 presses, then move feet slightly wider than shoulders, toes pointed out at an angle, and do 15 more presses. Finally, bring feet together and do 15 final presses to complete one set.

B. Stationary lunge

Standing with feet together, arms at sides, lunge back with right foot so left knee is aligned over ankle and right knee is within a few inches of the floor. Step back to start and repeat. Do 12 to 15 reps then switch legs to complete set.

Weight Loss Diary columnist, Dara Chadwick shares body toning routines that take just 30 minutes.


A. Seated shoulder press

Adjust an incline bench so the back pad is perpendicular to the floor and sit holding 5- to 8-pound dumbbells next to shoulders, elbows down and palms facing forward. Extend arms straight overhead, then lower them to start position and repeat.

B. Hammer curl

Stay seated on the bench and lower arms to sides, palms facing in. Keeping upper arms still, curl dumbbells toward shoulders. Slower lower to start position and repeat.


A. Side lateral raise

Stand with feet shoulder-width apart, abs tight, knees slightly bent and shoulders pulled back and down. Hold a 5-pound dumbbell in each hand, palms facing each other, in front of hips. Keeping torso still, lift arms out to sides to just below shoulder level. Slowly lower to start position and repeat.

B. Triceps kickback

Holding 5- to 8-pound dumbbells in each hand, stand with feet shoulder-width apart. Keeping knees bent, lean over from hips until torso is almost parallel to floor and tuck elbows to sides, arms bent 90 degrees so forearms are perpendicular to floor. Keeping upper arms still, slowly straighten arms behind you (don't lock elbows). Lower weights toward floor again and repeat.


A. Chest incline press

Adjust the pad of an incline bench so it's about 45 degrees off floor and lie faceup on bench holding a 12-pound barbell directly over chest, arms straight but not locked, hands slightly wider than shoulders, and palms facing forward. Lower barbell toward chest until elbows are bent 90 degrees, then press up to start position again and repeat.

B. Bent-over row

Holding a 12-pound barbell with hands shoulder-width apart and palmsfacing forward, stand with feet about shoulder-width apart. Keeping knees bent, lean over from hips until torso is almost parallel to floor and extend arms toward ground directly under chest. Draw the bar toward your belly button, then lower to start position again and repeat.


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