By Denise Austin, Prevention
One you'll do! When I want quick results, I do interval training. Research shows that vigorous bouts of aerobic exercise followed by easier ones, or mixing cardio intervals with strength training (as I do here), burns tons more calories in less time than if you were to work out at a steady intensity.
Intervals supercharge your metabolism, so you burn calories all day long. And constantly switching from one move to the next keeps things interesting.
The following program combines kicks, jumps, and squats. It really works your hips, thighs, and buns, so you tone and trim inches at the same time.
Your Toning Program
Beginner: Do 30 seconds of each of the five exercises; repeat the entire sequence four times for a total of 10 minutes.
Advanced: Do 1 minute of each exercise; repeat the entire sequence four times for a 20-minute fat-blasting routine.
Do three to five times a week.
1. Front Kicks
Stand with your feet apart, left foot in front, and hands in loose fists in front of your chin, palms facing each other.
Keeping your abs tight, lean your weight into your left leg. Lift your right knee to waist height, and kick your lower leg straight out in front of you as high as is comfortable. (It's a quick but controlled movement.) Keep your left (standing) leg slightly bent. Immediately bring your right leg back down. Do 5 to 10 kicks, then switch to your left leg.
2. Travel Squats
Stand with your feet together, arms at your sides. Step your left foot out to the side. As you land, sit back, bending at your knees and hips. Don't let your knees move forward over your toes. Raise your arms in front of you as you sit back.
Squeeze your butt, and press through your heels to stand back up. As you do, step your right foot in to meet your left foot. Then step your left foot out to the side as you squat once again. Do 3 or 4 squats to the left, then go to the right.
3. Do jumping jacks
4. March in place, or jog
5. Side Kicks
Stand with your feet wider than shoulder-width and your left foot turned out about 45 degrees. Hold your hands in loose fists in front of your chin, or rest your left hand on a chair for balance. Lean to the left, and cock your right hip up. For a printer-friendly version of all steps click below.
Lift your right knee. Then, without lowering it, kick your lower leg out to the side. Keep your abdominals tight, your left (standing) leg slightly bent, and your right foot flexed. Concentrate on kicking through your heel. Bend the knee back in, and bring your leg down. Do 5 to 10 kicks with your right leg, then switch to your left. Start low, gradually working up to higher, faster kicks.
One you'll do! When I want quick results, I do interval training. Research shows that vigorous bouts of aerobic exercise followed by easier ones, or mixing cardio intervals with strength training (as I do here), burns tons more calories in less time than if you were to work out at a steady intensity.
Intervals supercharge your metabolism, so you burn calories all day long. And constantly switching from one move to the next keeps things interesting.
The following program combines kicks, jumps, and squats. It really works your hips, thighs, and buns, so you tone and trim inches at the same time.
Your Toning Program
Beginner: Do 30 seconds of each of the five exercises; repeat the entire sequence four times for a total of 10 minutes.
Advanced: Do 1 minute of each exercise; repeat the entire sequence four times for a 20-minute fat-blasting routine.
Do three to five times a week.
1. Front Kicks
Stand with your feet apart, left foot in front, and hands in loose fists in front of your chin, palms facing each other.
Keeping your abs tight, lean your weight into your left leg. Lift your right knee to waist height, and kick your lower leg straight out in front of you as high as is comfortable. (It's a quick but controlled movement.) Keep your left (standing) leg slightly bent. Immediately bring your right leg back down. Do 5 to 10 kicks, then switch to your left leg.
2. Travel Squats
Stand with your feet together, arms at your sides. Step your left foot out to the side. As you land, sit back, bending at your knees and hips. Don't let your knees move forward over your toes. Raise your arms in front of you as you sit back.
Squeeze your butt, and press through your heels to stand back up. As you do, step your right foot in to meet your left foot. Then step your left foot out to the side as you squat once again. Do 3 or 4 squats to the left, then go to the right.
3. Do jumping jacks
4. March in place, or jog
5. Side Kicks
Stand with your feet wider than shoulder-width and your left foot turned out about 45 degrees. Hold your hands in loose fists in front of your chin, or rest your left hand on a chair for balance. Lean to the left, and cock your right hip up. For a printer-friendly version of all steps click below.
Lift your right knee. Then, without lowering it, kick your lower leg out to the side. Keep your abdominals tight, your left (standing) leg slightly bent, and your right foot flexed. Concentrate on kicking through your heel. Bend the knee back in, and bring your leg down. Do 5 to 10 kicks with your right leg, then switch to your left. Start low, gradually working up to higher, faster kicks.
Posted in: Fitness