***Disclaimer: As always, you should check with your doctor before beginning any physical activity or exercise program to make sure your workout is the best and most effective method suited for your needs and fitness levels.***
FIRST: Check out the example picture below. It has a mix of cardio, strength, and endurance moves.
(this is just an example workout...there are thousands you can mix it up!)
NEXT: Do each exercise for one minute, as many reps as you can get in (where appropriate) without compromising form, and then REST BETWEEN EACH EXERCISE for at least one minute (or until your heart rate slows back down to at least 100 bpm.)
NOTE: Depending on your fitness level, it may take you longer to recover. In this case, use the "1 to 4" ratio. For example, if you go hard for 30 seconds, it will take you 2 minutes to get your heart rate back down. The easiest way to figure out how long it takes you to recover, is to hop on the elliptical machine, go as fast as you can for 30 seconds, then use the HR on the machine to see if you are at your max rate. If you are, continue to go at a slow and steady pace until your HR gets back down to at least around 100bpm. I personally use the 1 to 4 ratio on aerobic exercise machines. But intervals I will go one-to-one...one minute exercise, one minute rest...You can ALWAYS mix that up as well. For example, Exercise 3 minutes, rest 1 min., repeat...BURN MAJOR FAT!
REPEAT: Do the entire circuit (exercises 1-12) at least 3 to 5 times. REMEMBER: GOOD FORM AND THE REST PERIOD ARE JUST AS IMPORTANT AS THE EXERCISE ITSELF. Don't sacrifice form for more reps.
Do this in the A.M. at least 3 to 5 days per week in addition to a healthy diet and lifestyle (personally I recommend researching the "Warrior Diet", and have a modified version I will post soon that is just as effective, always backed by research of course! ;) ) and you should see results fairly quick!
As as single parent, I know its hard to make time for exercise, especially with work and the kids activities...
BUT it can be done! :)
If you need a significant workout but can't make it to the gym or out for a run, an easy and effective way to maximize calorie burn at home is with "Circuit Intervals". Interval training causes max calorie burn and continues to burn calories post workout. By doing different exercises with periods of rest, you can get the most out of a home work-out.
In circuit intervals you are shooting for max heart rate (in a healthy person around 160-180bpm) with an equal rest period to get the rate back down (remember, at least to 100bpm).
You can figure out your heart rate (HR) by checking your pulse on your wrist. Count how many beats in 15 seconds and multiply by 4. That is your bpm (beats per minute)...I use the stopwatch app on my smart phone, which works perfectly if you don't have an actual stopwatch to keep track of the 15 seconds.
You can figure out your heart rate (HR) by checking your pulse on your wrist. Count how many beats in 15 seconds and multiply by 4. That is your bpm (beats per minute)...I use the stopwatch app on my smart phone, which works perfectly if you don't have an actual stopwatch to keep track of the 15 seconds.
AT-HOME Calorie Blast and Muscle Toning
FIRST: Check out the example picture below. It has a mix of cardio, strength, and endurance moves.
(this is just an example workout...there are thousands you can mix it up!)
NEXT: Do each exercise for one minute, as many reps as you can get in (where appropriate) without compromising form, and then REST BETWEEN EACH EXERCISE for at least one minute (or until your heart rate slows back down to at least 100 bpm.)
NOTE: Depending on your fitness level, it may take you longer to recover. In this case, use the "1 to 4" ratio. For example, if you go hard for 30 seconds, it will take you 2 minutes to get your heart rate back down. The easiest way to figure out how long it takes you to recover, is to hop on the elliptical machine, go as fast as you can for 30 seconds, then use the HR on the machine to see if you are at your max rate. If you are, continue to go at a slow and steady pace until your HR gets back down to at least around 100bpm. I personally use the 1 to 4 ratio on aerobic exercise machines. But intervals I will go one-to-one...one minute exercise, one minute rest...You can ALWAYS mix that up as well. For example, Exercise 3 minutes, rest 1 min., repeat...BURN MAJOR FAT!
REPEAT: Do the entire circuit (exercises 1-12) at least 3 to 5 times. REMEMBER: GOOD FORM AND THE REST PERIOD ARE JUST AS IMPORTANT AS THE EXERCISE ITSELF. Don't sacrifice form for more reps.
Do this in the A.M. at least 3 to 5 days per week in addition to a healthy diet and lifestyle (personally I recommend researching the "Warrior Diet", and have a modified version I will post soon that is just as effective, always backed by research of course! ;) ) and you should see results fairly quick!
As always, TRUST the process...its part of the fun;
watch yourself change and enjoy your new lifestyle!
Thanks for visiting and stay strong! xoxo ---Britt
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