For each work out listed, try to do it for one minute. Example: If it says “lunges”, do lunges for one minute. Take a break if you need to but then continue the work out until 60 seconds has pasted. Use the stopwatch on your phone to keep track of how much time has pasted. Over time, you’ll realize that you can do more reps in a minute than before. When a minute gets to be too easy, set a new goal, such as a minute and a half. Cardio is not the key to losing weight- you’ll burn calories but you won’t sculpt the body of your dreams. This is a work out for beginners to tone their body. Eventually, if you want to advance, you should add weights. At the moment, I squat at the gym using 25 pound weights on each side of the bar (I could do more but it hurts the back of my neck) because I want to gain bigger glute muscles instead of just toning up. Let me know how this plan works for you! 🙂 If you eat right, you don’t need to do cardio. If you would like results faster, go for it! I prefer the elliptical over the treadmill, but if you’re going to use the treadmill, make sure you put the incline up! Spinning classes burn a lot of calories but riding a normal bike in the gym only burns half the amount of calories as other cardio machines. Make sure you do at least 30 minutes of cardio if you decide to do it. Research shows that you don’t burn fat until you’re 15-20 minutes through a cardio workout. Walking is a decent work out as well, just try to pick up your pace a bit if that’s what you decide to do. Faster is better 🙂 Ankle weights are great too. Boxing and jumping jacks are great cardio and some of the most fun forms, in my opinion.
Monday, Wednesday, Friday
Side plank dips
Oblique crunches (twist to the side when you crunch, instead of going straight up)
Leg lifts (lie flat on your back and lift your legs from a 90 degree angle to an inch above the floor)
Tuesday, Thursday, Saturday
One leg squats
Side leg lifts (lay on your side with your legs parallel, then, bring the leg that’s on top to a 45 degree angle and then back down towards your other leg but keep it an inch higher so that your feet don’t touch)
Rest day. You should always give your body a break at least once a week.