'Workout Wednesday' on 'GMA': SELF's Fitness Editor Emily Abbate Leads an Olympics-Inspired Live-Stream Circuit Workout

— -- Emily Abbate is a certified personal trainer, four-time marathoner, triathlete, and the fitness editor at SELF Magazine. She also once weighed over 200 pounds.

After stepping on a scale her freshman year of college, Abbate decided to change her lifestyle. She picked up a healthier diet and fell in love with running, ultimately shedding more than 70 pounds.

Abbate led a live-streamed workout today on “Good Morning America” for “Workout Wednesday." The workout focused on moves athletes from gymnastic powerhouse Simone Biles to boxer Mikaela Mayer used to gear up for the Rio Olympics, highlighted in SELF's July/August issue.

Watch the video above to join the workout and tune in every Wednesday starting at 8 a.m., EST, for “Workout Wednesday.” In the series, top fitness personalities lead workouts that are live-streamed on GoodMorningAmerica.com.

Read below for all you need to know about Abbate's “Workout Wednesday” workout.

WHAT YOU NEED:

Dumbbells (suggested weight of 5 to 8 pounds).

WORKOUT FOCUS:

Olympics-inspired, high-intensity circuit workout.

EMILY'S WORKOUT TIPS:

Go at your own speed and listen to your body. The workout is labeled high-intensity because it’s just that, something that makes you bring your best and get moving! However, we want you to get through the entire thing, not feel like you’re going to collapse halfway through. Bring your A-game, and remember: Fitness is supposed to be fun.

Moves can be modified to suit every fitness level: Whether you’re following along at home and are feeling gassed or at your weekly bootcamp class and lacking a bit of mojo, know that there’s always a modification for every move. Whether it’s opting for a lighter set of weights or ditching the weights and doing exercises strictly using your bodyweight, your class instructor should have tips for every skill level. What’s important is that you’re not putting unnecessary stress on yourself to over perform. It’s much better to do a movement right, getting the basics down perfect, than to do an advanced movement wrong and risk injury.

Bonus: Emily's Tips to Maximize Your Workout Burn

Find your (fun) fit: Those who struggle at maintaining an exercise routine generally have the same issue: They’re not clicking with a workout that they enjoy. Fitness should be something you have fun doing, especially if you’re getting in the CDC recommended 150 minutes per week of exercise. That means that maybe running endless miles isn’t your thing, but dance cardio and shakin’ it like Beyonce is, and that is totally fine. Maybe you love the adrenaline from finishing a heavy power clean and tackling on a box jump, but could never set foot inside a yoga studio. Find the types of activity that you enjoy, and hone in on that. That’s the first step to maintaining a healthier lifestyle.

Give every workout your best effort: I’ll be the first to admit that I’ve been on my fair share of sub-par runs. Mentally, it’s super important to approach every workout with 110 percent, even if you’re not in the mood If you’re going to set aside the time to be better for yourself, why not really give it all you’ve got? Slip on a pair of tights that make you feel fierce, channel your inner Beyonce and move like the rock star you are. You’ll never regret nailing those last few jump squats.

Focus on form, not volume: It’s easy to get rapped in doing all the things all at once and hammering through a workout. However, establishing good movement patterns is essential to safe and practical fitness. Take the time to learn the basics, everything from proper squat to push-up form, and apply them regularly. Soon, your strength gains will reflect your diligence.

Don’t do it alone: For years, I tackled run after run all by my lonesome, just me and Jay Z streaming through my iPhone headphones pounding pavement. It wasn’t until I found group fitness and started sweating with friends that I found the true enjoyment of exercise. Friends push you to be better. Plus, setting a sweat date keeps you accountable.

Remember, it’s a journey. Results don’t happen overnight. When I stepped on a scale over eight years ago and saw a number over 200 pounds, I never could’ve envisioned that I’d ever lace up to run the New York Marathon in under four hours. Now, 70 pounds down, four total marathons (and a triathlon) under my belt, I’m a poster child for the concept that results don’t happen overnight. Set smaller goals that keep you on track for your bigger picture, whatever that may include. For me, that included races, tackling new workouts, maybe fitting into a strategically size-smaller purchased pair of jeans. Find joy in the small victories, and keep your eye on your prize, whether that’s weight loss or some definition in your arms.

Visit GoodMorningAmerica.com every Wednesday starting at 8 a.m. ET for a new workout! Upcoming workouts will include Lagree Fitness Method founder Sebastian Lagree.