ing for 15 to 20 minutes:‘ You can use your own body weight for resistance training, doing squats, lunges, push-ups and triceps dips,’ The major bonus of resistance training is that because it builds muscle, and muscle burns more calories than fat tissue does, your body continues to burn calories even after the workout is
finished.
Burn fat fast
Think 20-20-20 for ramped-up fat burning. You can burn fat in a matter of weeks by combining cardio training with some resistance training in a six-day-a-week fitness regimen. Helen Vanderburg, a personal trainer and fitness instructor, and the owner of Heavens Fitness, offers this plan. It has three 20- minute components: You do each component twice a week, for a total of six days, with one day off. That’ s right, just 20 minutes a day. You’ ll see results fast.( As with any new exercise regimen, speak to your doctor first.)
Spend two days a week doing highintensity exercise
Twice a week, do a high-intensity routine incorporating cardio and resistance for 20 minutes( including warm-up / cool-down).
This component will be tough, but experts says it’ s necessary if you’ re looking to see changes in a short amount of time.‘ You should be stepping outside your comfort zone,’ she says. Ideas: Warm up with walking for two to three minutes.
Then do one minute of jumping jacks, then one minute of push-ups, then one minute of running or walking up a hill, then rest 30 seconds with easy walking. Repeat your high-intensity routine four times. Then do a few minutes of stretching to cool down, for a total of 20 minutes. Include the warm-up and cool-down, as‘ both are important for any‘ boot-camp’ highintensity routine,’
Spend two days a week doing resistance training
Twice a week, do resistance train-
Spend two days a week doing interval training
Twice a week, do interval training for 20 minutes. Doing something fast, then slow, is an effective fat burner. Instead of going for a 10- to 20-minute light jog, for example, do a burst of sprinting until you are out of breath, walk for a while, then sprint again.( It doesn’ t matter if you do it outdoors or on a treadmill.) Do this regularly and both your speed and stamina should start to increase. If you want to target your lower body, Fitness experts suggests this routine: Run five minutes, then do squats; run, then do lunges; run, then do step-ups.
Get firm arms
It’ s all about resistance training. Suggests Vanderburg:‘ Try chin-ups or push-ups’ knee push- ups are fine’ or arm exercises with hand weights.’
Tone your glutes
Cycling, squats and lunges will tighten the muscles in the gluteal area, says Vanderburg.‘ And, no, squats and lunges won’ t make your butt look bigger. Some women ask me that, but the fact is that these exercises will firm it up.’