Maybe you're tired of your current workout, or you got a late start on that New Years Resolution that everybody else has been bragging about. Either way, we have the perfect muscle toning, fat blasting workout for you. Combine cardio with a variety of strength training exercises, and you have got yourself ready to feel better from the inside out, at least eventually...after the burning sensation subsides that is.
This workout is designed for men and women who are already in decent shape. If you've never ran a mile or picked up a weight, we'd suggest you ease into it by doing walk-run combos or trying out our total body transformation program first.
Want to know a secret for staying fit? Running (or walking) the stairs. Living in the city has its advantages. It also has the ability to make you a little lazy. The escalators. The public transportation. The elevators. My building has two elevators and being the 15th floor, I use the "up" machine daily.
If you’re a parent or somebody who just doesn’t have the time (or money?) to go to the gym, then this workout will be your lifesaver. It will also remove all excuses you may have to avoid working out.
The workout was designed for non-gym goers. The seven-day workout can be repeated for as long as you desire. We suggest that you keep it up for at least 12 weeks before you alternate to a different routine. Routine alternation is key to avoiding plateau and boredom.
You will need a set of weights (5-10 pounds), a resistance band, or a few heavy objects. One of our mothers used their infant on some of the exercises!
Of course, you could do the exercises that require weights without them and you will tone your muscles, but you won’t see an extensive muscle gain. We had two women try this workout, one with weights and the other without weights, and both saw an increase in muscle tone.
Sometimes you have to sweat to really feel the workout. And sometimes, you don’t have time to complete an entire workout. What do you do?
You split it up throughout the day. This workout is designed so you can either complete it in one go, or split it up throughout the day. All you need for this workout out is a nice pair of shoes and a pair of dumbbells.
Repeat the workout for 4-6 weeks, or keep it up for longer being sure to increase your weight load every few weeks. When it says cardio, that can be walking, running, biking, hiking, etc. You choose.
In a workout rut? Or perhaps you've hit the dreaded plateau? Either way, you will love this workout. It challenges you by pushing beyond your comfort zone and embrace your true strengths. The workout program is built to span the entire week, but feel free to take a rest day if needed.
This workout requires dumbbells and good running shoes. For parents with small children, you can pop your child into a jogging stroller and complete the cardio sessions with ease.
Have you always wanted to learn how to run, but didn't know where to start? Our 4-week running plan will give you the basics needed to run (and you can download it!). Running takes skills. A few of those skills include breathing properly, and holding proper form. After you master those, and get used to running on a regular basis, you will find yourself in love with a new form of cardio.
Take your Monday to the next level with this quick and killer circuit. The circuit is designed to target all major muscles. Perform each exercise for 30 seconds. Repeat the circuit 4 times. Do this every Monday for a month and tell us how it went!
Ready to ramp up your fitness routine? This 12-week program will ramp up your heart rate, increase your endurance and build muscles in places that you didn't know muscles existed.
The routine uses a jump rope, dumbbells and a medicine ball. More importantly, this routine involves circuits. Circuit workouts help avoid fatigue, but they also prevent your body from anticipating the next move.
A free download of the workout is available at the end of the post. It will be a lot simpler to print this one out.
I don't know about you, but I'm a big fan of workouts I can do anywhere. The gym has never felt "real" to me. I prefer to be out in the world. I want to feel the wind and jump up and down from real logs, not manufactured boxes...sometimes I just gotta be in the world. And hey, sometimes, I just don't want to go to the gym.
Because of this need for nature and aversion to the gym, I stick to a lot of circuit strength training workouts. Relying on body weight and being in tune with my body has helped me build better muscle and lose body fat where it isn't needed (hello tummy, I'm talkin' to you!). I designed this workout after having my baby and it really helped me pull everything back together. But whether you just had a baby or have never had a baby, this circuit workout will strengthen the whole body.
I recommend performing this circuit daily or every other day. This workout is perfect for those worried about chronic inflammation or other body issues. You can perform these circuits in conjunction with one day of sprints to see similar result to somebody training for an endurance race. I know this because I am living proof. I look like I run every day, but I don't. Not any more. I find that moving a lot at a slow pace keeps me healthier.