They say any exercise is better than none, and it’s true. But some workouts are proven to have better results than others in a shorter space of time. Switching your morning run to interval training for instance, is a weight-loss no brainer if you want a beach-ready bod in a matter of weeks.
Mindless machine use may tone a little, but it takes intense workouts to seriously sculpt and shred the pounds. Here are 7 exercises to get you started.
HIIT
HIIT (or High Intensity Interval Training) is ideal for those who want to get trim on a tight schedule. This workout consists of high intensity exercise teamed with short periods of rest. Alternating bursts of intense exercise with recovery segments burns fat super-fast, offering a maximum, full-body workout in no time at all.
Have a spare 15 minutes? Hit the streets and sprint for 30 seconds, followed by jumping jacks, skater lunges or jump squats for 30 seconds, and then rest: a brisk walk or jog for 30 seconds. Approach it at a 2:1 ratio; two high intensity exercises vs. one rest. Repeat the pattern, gradually increasing your exercise times minute by minute, matching it with the same amount of rest, e.g. two minutes running, two minutes skater lunging, two minutes rest.
Not only does interval training burn calories incredibly effectively, it also promotes excellent cardiovascular health. Pushing your heart to the limit improves your cardio ability and keeps it and strong, ready for the next workout.
Kettlebells
If you want to lose the pounds celeb style, invest in a kettlebell – they’re the training tool of the moment. The likes of Kim Basinger and Jennifer Aniston swear by this workout to stay slim.
The weight of a kettle bell isn’t evenly distributed. This in turn makes your stabiliser muscles work that bit harder, targeting key areas like the core, arms and bum for maximum toning effect.
And it doesn’t just sculpt; in one 20-minute workout you can burn approximately 300 calories! Incorporate them into your favourite exercises. The ‘Russian kettlebell swing’ is great for the glutes; simply stand up straight, feet hip-width apart, bend the knees slightly and slowly (and safely) swing the kettlebell between your legs for 20 reps. Other moves to try: the kettle bell lunge press, the Russian twist and the figure eight at 20 reps a go.
Kickboxing
Blast the calories with kick boxing. It’s great for releasing pent-up aggression whilst also strengthening your core and improving your balance. Unlike running, kickboxing enables you to tone and trim muscles you wouldn’t ordinarily use, working both the upper and lower body.
Importantly, it’s also amazing fun, giving you greater incentive to stick at it. According to the American Council on Exercise (ACE), ‘women can burn between 350 to 450 calories’ during a kickboxing session. Punch away the pounds – it’s the perfect stress-buster.
Skipping
If you’re bored of the gym, try playground tactics and dig out the skipping rope. Skipping isn’t just for children, and works almost every muscle in the body – bringing you closer to your weight loss goals with every jump. It also gets the heart pumping, which is essential for burning calories fast. In an hour, there’s the potential to burn a massive 750 calories says the National Institutes of Health.
Have fun with it! Vary your skipping with different speeds, moves and intensities. Hop, cross-skip or double up with a partner if you’re brave enough. And even if you haven’t got a skipping rope, jumping jacks are a great muscle workout, wherever you may be.
Swimming
Don your cap and take a dip in the pool – swimming can burn between 500 and 700 calories an hour. As a low- impact sport, it’s one of the best exercises for the body; toning and strengthening key muscles without causing any harm. If you suffer from any musculoskeletal conditions, swimming is the calorie-burning exercise for you.
Breaststroke or front crawl, they both work every muscle; sculpting your arms, legs, abs, the lot.
Cycling
Beat the morning traffic and commute by cycling. It’s one of the best cardio exercises around, especially if you want to perfect those pins. Unlike running, cycling targets the hip and leg muscles worked during squats / leg presses, promoting tight, toned thighs and glutes.
It’s perfect for all ages, and can burn up to 700 calories in a one-hour ride. If stationary bikes aren’t your thing, pedal with friends and make it sociable. Half hour sessions two to three times a week enhance strength and endurance, improve cardio fitness levels and shred the pounds all in one.
Walking
Never underestimate the power of walking. It tones and trims the belly fat without you even noticing. It strengthens bones, helps the heart and is a lot easier on joints than many other exercises.
You can always up your game and increase your climb with a good hike. Out in the fresh air, it works muscles that you can’t even with a treadmill incline. And don’t be afraid to bring a little support. According to The Cooper Institute, ‘Nordic poles’ can help you burn up to 20 per cent more calories when walking. Or get the heart pumping with a stepping machine. It boosts the metabolism and the calories fly off!.
