Hate the gym? Too tired to exercise after work? Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.
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This warm-up and stretching routine should take about 6 minutes. Exercise your heart and lungs with this minute cardio workout routine for aerobic fitness. Firm up your bum, abs, legs and arms with this minute toning workout. You will need a resistance band for some of the exercises but if you don't have one, you can use water bottles. Tone your tummy muscles and get a flat stomach with this minute abs workout. Lose the droopy booty and get the perfectly toned posterior with this minute firm butt workout.
Banish those flabby upper arms for good with this minute upper arm workout. These arm-strengthening exercises tone your triceps, the muscle above your elbow. This cool-down routine should take about 5 minutes. Quick tip: If you don't have a bench available, try a bent-over row. Lying Isometric Y —Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable. Box Step-Ups —15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box.
Plank —Hold for 30 seconds.
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Quick tip: Make sure you're keeping your core tight! Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate.
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This type of high-intensity interval training is especially effective because after skyrocketing your heart rate several times during a workout, your body uses more energy to get your body back to a resting state. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn.
When the right muscle fibers are firing, you'll get more out of every exercise. Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. Walking counts! Grab some friends and head to an indoor cycling studio, or sign up for the boot camp class you've been nervous to try.
Having a strategic program like Rosante's is important for efficiently moving toward your goals, but this where you have the chance to mix it up so you don't get bored. No matter what you do, though, make sure you sweat —and have fun. Ah, rest day—you've earned it. Muscles aren't built while you're working them—in fact, when you strength train, you're breaking down muscle fibers.
Minute Bodyweight Workout for Weight Loss | ACTIVE
That's why it's important to build in rest and recovery time, so they have a chance to repair themselves a little stronger than before, explains Rosante. Keep it up with this workout plan for three to four weeks, suggests Rosante. Lift a little heavier. Push a little harder. After a month or so on this plan, it'll be time to switch it up.
First, you'd get bored out of your mind. And that's a fitness killer right there," says Rosante. Eventually, it will find a way to make easy work of these sessions. When that happens, you'll plateau and stop seeing progress. Change is essential.
But hopefully, once you've been crushing your workouts for several weeks, you'll feel more comfortable than ever moving forward in your fitness journey. And that alone is a big win, no matter what the scale says. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Do the circuit 3x, resting for 1 minute between each round. Tuesday: Sprint Intervals. Alexa Tucker is a freelance writer and editor based in Denver, Colorado.