Exercise and Workouts

Cardio and Strength Training

Regular exercise, in combination with a reduced-calorie diet, can promote fat loss. To lose body fat, you must simply burn more calories than you take in.

Cardiovascular exercise one step to help you burn calories and fat, no matter where the fat is on your body.It elevates your metabolism during the activity, requires lots of energy and makes you a more effective fat-burner.

Strength training is your best friend if you are trying to lose weight. Muscle burns more calories than fat, so replace the fat that is stored on your body with muscle and you will increase your metabolism. So by replacing a pound of fat with a pound of muscle you can burn up to 50 calories more a day than with that pound of fat on your body. If you ad 2 pounds of muscle on your body you can burn an extra pound of fat each month than you were able to burn before you had that muscle. Even more muscle looks much better on a body than fat does and one pound of muscle takes up less room than a pound of fat, so you will still be shrinking.

 Circuits VS Super Sets

A SUPERSET is where you perform two exercises back to back with little to no rest in between. The most popular version of the superset is to perform opposing muscle groups. For example, you can do a set of push ups followed by a set of squat, so this way while you’re training your legs, your upper body is getting a rest.

A CIRCUIT involves performing 3 or more movements back to back with little to no rest in between. You can perform opposing muscle groups, such as a – back, chest, leg sequence. Or you can do all movements for one bodypart.

Gymboss Interval Timers

 Check out the following online workouts:


Ab Circuit – Beginner

Go through the circuit 3-5x, resting at the end of the circuit for one minute. These exercises reach all of the different parts of the abs, giving you an amazing overall ab workout in less than 15 minutes!

Plank – Hold for 30 seconds (Toes or Kneeling)
Mountain Climber – 10 per side
Bird Dog – 6 each side – Hold for 5 count
Ab Curl – 20 (Either on floor or stability ball)

Bodyweight Cardio Circuit – Advanced

Do this circuit 4-6x through. It works your total body AND gets your heart rate elevated to burn more calories!

*Prisoner Squat – 15 reps
*Push Ups- 12 reps
*Bulgarian Split Squat – 10 reps each leg
*Spiderman  –  10 reps each side
*Jump Squats – 15 reps
*Burpees – 10 reps

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