A Flatter, Tighter Tummy, Guaranteed

A toned, flat abdominal is a goal many of us strive to achieve in time for beach season, but you don’t need to commit to endless crunches and ditching all your fav foods. A sculpted core and trim tummy can be attained by incorporating small changes into your day.

Here are 25 ways to get your belly ready for the beach...

Take Your Social Group Outside

Instead of catching up with friends over food and drinks, suggest a reunion on the move-you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together.

The Roll-Up

Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.

Make Time For Cardio

Aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two.

Try Out new Moves

Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, and then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight Fat with Fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be Pushy At Restaurants

Don’t be afraid to ask the server for substitutions, or additions to your meal. Most restaurants are fairly cool about it. Choose steamed veggies instead of white rice, or mashed potatoes for your sides. Substitute salad or soup for French fries. Simple small choices make a big difference.

Do the Windshield Wiper

Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.

Clean Your House

One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut Back On The Salty Snacks

Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry Fat With The Boat Move

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That's 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add This Green Fruit to Your Diet

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.

Play Catch

Get into a crunch position-lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you-first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

Skip Your Daily Soda Habit

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for water, or low cal flavoured water.

Get on the Wagon

That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle Off Your Belly Pooch

Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time. If you can’t get outside and kayak, try the rower at the gym. Rowing is also one of the best cardio exercises on the planet, and it requires a lot of core strength.

Sprinkle These Seeds On Your Salad

Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.

Sculpt Your Core While You Walk

As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.

Add Fresh Seafood to Your Plate

Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.

Drink More H20

Forget water weight: Drinking lots of water helps flush out bloating that your body might be holding onto.

Stand Tall While Pumping Iron

Stand as much as possible when doing weight-lifting exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on  keeping your abs tight and maintaining good posture while you lift, but without holding your breath.

Sleep Away Your Belly Fat

Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.

Tone Up with Tennis

A few sets of backhands and forehands in the cool spring weather, and you'll feel your abs getting tighter after just a few sets. You'll strengthen your obliques with every stroke.

Keep Peanut Butter On Your Diet

One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.

Punch Your Way to a Flat Stomach

Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.

Sculpt While You Sit

While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.

INSANITY - Day #3

Wow! Day number 3 kicked my ass! Cardio Power & Resistance.

I had sweat pouring from every pore on my entire body. And at one point I almost barfed.
As I'm progressing along this workout program I am realizing this is not for beginners. Shaun T repeatedly tries to push you harder and harder. Faster and faster. Even the other people - who are extremely fit BTW - working out on the program couldn't finish and had to take constant breaks.

I'm just saying. If you like pain, barfing, and the feeling of complete exhaustion, and near death workouts, then maybe Insanity is for you. Or maybe not.

INSANITY - Day #2(a)

OK, so Workout (day #2) was INSANITY! LOL I totally get why this workout program is aptly named that.

It was Core Cardio Training day. And let me tell you! I thought I was a fit guy. BUT apparently I'm not. I couldn't keep up, and i had to take multiple breaks. By the end of the 30 minutes, I was sweating like a pig. But I felt amazing! And I'm super excited for Day (workout) #3!

Today's workout consisted of cardio, with a lot of plyo & sport moves. Jump squats, sprints, jumping jacks, burpies, more jumping, push ups, and CRAZY abdominal exercises! Shaun T. (creator) called them Suicide Drills. And man where they ever!

Before I say; "Go out and buy INSANITY!" I'm going to continue investigating, and reporting back to you! Stay tuned for more info, and pics.

INSANITY Workout Program - Day 2

I survived Day #1 of INSANITY which was a Fitness Test, and "they" recommend you do every two weeks so you can track you progress, improvements, strengthen, and improve cardio abilities.

The Fitness Test is comprised of 8 different components, each performed for a maximum of one minute, with one minute rest in between. The idea is you perform as many repetitions in that minute as you can, and two weeks later when you do your Fit Test again, you can try to bet your previous score, and improve your overall fitness.

It was about a 25 minute workout, and it was great! My heart rate was up, I was sweating, and felt great afterwards. It was mostly cardio, sports training, and plyomertic moves. Which are hard if you're not used to doing them.

Today's workout is more Cardio Training & Plyomertic Sports Conditioning. I'll check back with you soon!

Here is a photo of me on Day #1. I'll post weekly updates so you can follow along with my progress.

INSANITY Day #1

Officially starting BeachBody Insanity Workout Today - Day #1.

Check out the Youtube Video Here

I'm gonna rock this body of mine. Follow along for my transformation.

Burn Fat, Build Lean Muscle with CLA

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid that affects the way our body stores and uses energy, causing a significant increase in lean muscle mass and a decrease in body fat. This also contributes to a more efficient metabolism, since muscles burn more calories than fat. CLA also inhibits enzymes that help break down fats, slowing the amount of fat deposited and stored in the body.

CLA occurs naturally in meats and dairy products. However, changes in eating habits and food production methods mean that we are getting 80% less CLA in our diets than 20 years ago. Many people have reduced their meat and dairy intake, and most beef cattle are now raised on grain-based feed, not grass rich in linoleic acid.

Excellent LEG Toning Exercise

Sumo Squat

Try this exercise to tone and strengthen your inner, and outer thighs:

• Stand with your feet as wide apart as possible while pointing your toes outward.
• Lower your body until your thighs are parallel to the floor.
• Hold for a beat, exhale, and then press back up to starting position. Repeat.

Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back. It's up to you to use additional weight or not.

BootCamp Exercises

Boot Camp is a hard program to perform. Trust me I've done the leg work. And they are still sore!
Try incorporating these exercises in your weekly routine as fun alternative to cardio machines, or if you find that your weight loss has plateaued.


Perform these as a circuit program. Five sets, two repetitions each set. 60 seconds spent on each movement, with a 10 second break in between each repetition. And 120 seconds in between each set.


Set #1
1) Plank
2) Jumping Jacks
3) Squats


Set #2
1A) Bicycle (abs)
2A) Two-Hop Cross (Make a cross shape with your feet. Two hop in, two hop out)
3A) Dumbbell Push up w/ Alternating Row


Set #3
1B) Oblique Twist
2B) Burpee
3B) Static Lunge w/ Tricep Extension


Set #4
1C) Lying Lower Back Extensions
2C) Football Quick Feet Drill
3C) Bicep Curls w/ Leg Raise


Set #5
1D) Crunches
2D) Jump Squats
3D) Shoulder Rotations

You'll need some space to perform this program, and a few pieces of basic equipment.
Equipment you should get:
- Yoga Mat, or regular gym mat
- Set of light, medium, and heavy dumbbells.  (3lbs, 5lbs, 12lbs)
*Use the heavier weights for your squats, and lunges. And save the lighter weights for your upper body moves.

Find a safe open space to get started. Like an empty fitness studio (at any gym, when a class is not in), basement, large living room, or even outdoors! (Weather permitting)
It also really helps to find a buddy to work out with. The extra motivation is always a good thing!

Have any questions? Leave a comment, and I'll get right back to you!

What Time Is A Good Time To Workout?

If you’re following the BroncoFit blog, you know that regular exercise will help you boost your metabolism so you lose weight faster and avoid weight-loss plateaus. But does the time of day you choose to exercise make a difference in how much fat you burn?

The answer is not as black-and-white as you might think. Current research suggests that slightly more fat is burned when a person exercises directly following overnight sleep. However, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more flexible.

The kind of exercise you do and how consistent you are in doing it may actually be more important factors to consider. BroncoFit suggests alternating days of cardio and core exercises, since if you try to do both on the same day, you may suffer muscle fatigue.

My recommendation: Exercise when — and where — you will most enjoy it, because doing so will help you remain faithful to your commitment to regular exercise.

What if you miss a workout? Don’t sweat it. Just as you shouldn’t feel that you’ve blown it if you have a bad day on the eating plan, you shouldn’t feel as if all is lost when you must skip a day or even a few days of exercise. In the same way that you are learning how to make better food choices most of the time, you should also make an effort to exercise, or at least move more, most days of the week.

It's Not Just About Looking Good!

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers. In layman's terms; "Exercise Good!"

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

8 Winter Health & Fitness Excuses

 Excuses:

1) It's too cold outside.
Just because the days are getting shorter, and the temperature is dropping does not mean we should all be running indoors to complete our fitness routine. Keeping your fitness goals in the great outdoors is actually still a great alternative to the gym during the colder season, and gets you that much needed fresh air! Just remember to dress warmly, wear layers, and cover your hands, feet, and ears. Jogging, cycling, brisk walks, and even Boot Camp are all excellent outdoor sports.

2) No Really, the weather is too bad.
If the weather is truly unbearable, or you have a medical condition where you can be active in the cold, then get your butt to the gym. Keep your fitness levels up during the dreary winter months is very important because it can ward off depression, winter blues, anxiety, stress, extra weight gain do to a sedentary lifestyle.
Get out and shovel the driveway, make a snow man, go skiing, hit up the hockey rink for some triple sow-cows. There are plenty of things to keep you busy and active in the winter. No excuses!

3) Holiday stress is normal.
Unfortunately, 'tis the season for holiday stress - between money woes, countless parties and simply trying to make everyone happy, sometimes November and December can bring more anxiety than joy.
While much of those feelings are probably situational, be mindful of how you're feeling - if stress starts to interfere with your sleep, or if you're experiencing physical symptoms such as neck pain, back pain or indigestion, speak to your doctor.

4) It's ok to have treats, it's the holidays.
That may be true to a certain extent -- but adopting that mantra for two solid months can lead to permanent weight gain. Enjoy in moderation, and add healthy holiday treats to your regular diet.

5) 'Comfort Foods' and winter go hand-in-hand.
Creamy soups, mashed potatoes and a slice of pie have a way of warming you from the inside out on a cold winter day - but those extra calories can be enough to give you more than a chill!
Try some simple recipe modifications. Swap out a cup of plain Greek yogurt for recipes that call for a cup of sour cream, cream cheese or mayonnaise - you can also go half Greek yogurt/half heavy cream for those that call for straight heavy cream.

6) It's hard to find fresh in-season produce.
Think again. Oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash are colorful, in-season produce because they are shipped from warmer climates where they are in season.

7) I'll indulge now, and lose the weight in the New Year.
Some studies show that the weight we gain over the holidays is more likely to say on us throughout the new year. Make sensible eating choices so that you don't have to worry about loosing a ton of weight when January 1 comes around.

8) It's dark when I get home. Who wants to workout in the dark?

If it's at all possible, get your workout done and out of the way first thing in the morning. That's how we were meant to function. And capturing that morning sunlight - now that Daylight Savings Time has ended and the sunrise happens earlier - can boost mood for the whole day.
And if it's truly impossible to fit in a morning workout, be mindful of how that lack of light can affect your mood, health and energy (including later in the day when you don't feel like working out anymore).

Shoulder Shaping

Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the three-part deltoid muscle. But the rear head of the deltoid needs attention too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Let's take some time to target the backs of your shoulders with bent-over shoulder raises. Here's how:

1. Sit on the edge of a chair or workout bench with a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel with the floor. Let your arms hang straight down under your chest, with your palms facing inward towards each other. Exhale and raise the dumbbells, pulling your arms apart, up and out, until they are parallel with the floor. Hold for a beat.
2. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Tone Your Pecks (Chest)

We could all use a little pick-me-up in the pectoral region, right? As we age, certain areas may begin to droop a little — you know what I'm talking about. There's no reason to give gravity all the control, though, especially when you can defy gravity with chest-pumping exercises like the classic push-up (modified here for beginners), the dumbbell chest press, and the chest fly.
 
Modified Push-up

1. Find a stable elevated bench on which to perform this exercise (if you're at home, the back of your couch or your coffee table will suffice; if you're at the gym, use a weight bench). Stand with the bench in front of you and place your palms on it. Your hands should be just wider than shoulder-width apart. Step your feet back behind you so that you're balancing in a prone position over the bench. You should be supporting your weight on the underside of your toes and the palms of your hands.
2. Bend your elbows and lower your entire body into push-up position. Your chest should line up with your hands, and your elbows should be bent in 90-degree angles at the midpoint of this exercise. Your neck should be straight and your eyes should be focused on the floor in front of you. Keep your abs tight. Exhale as you push back up to the starting position; repeat.

Dumbbell Chest Press

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing forward. Inhale as you bend your elbows and lower the dumbbells to just above chest level. At the midpoint of this exercise, your upper arms should be parallel to the floor and your forearms perpendicular to the floor.
2. Hold for a beat, then exhale and press the weights back up to the starting position; repeat.

Dumbbell Chest Fly

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing each other.
2. Inhale, opening your chest, and slowly lower the weights out in an arc to the sides of your chest. Exhale and raise the weights, again in an arc, back to the starting position; repeat.

What's In Your Gym Bag?

Whether you exercise at the gym, outdoors, or in the comfort of your home, choosing the right exercise gear should be a priority. Why? Wearing workout-specific sneakers and clothing will not only lower your risk of injury, it will also keep you comfortable and make working out a more enjoyable experience. Check out my list of useful workout gear.

1. Sport-Specific Sneakers. Choose the appropriate athletic shoe for your workout to help prevent injuries, such as blisters and shin splints. For example, if you’re a walker, be sure to purchase walking sneakers, which are flexible and relatively flat. If you’re doing cross training, buy shoes that are sturdier. Make sure to try on workout sneakers with the socks that you plan to exercise in.
   
2. Breathable Workout Clothing. The clothes you wear while exercising are just as important as what you wear on your feet. Workout clothing should provide both comfort and coverage and be made of a material that’s lightweight and breathable. Your best bet? Exercise apparel that is made with special moisture-wicking fabrics will keep you cool and dry. Safety can be important as well, especially if you enjoy walking or jogging outdoors early in the morning or in the evening. Wear colorful or light-colored workout clothing with reflective material to stay visible.
   
3. Supportive Sports Bra. Attention ladies: A good sports bra is a must! Some workout shirts have built-in sports bras, but if they don’t, or you’re bigger-breasted, be sure to choose a supportive bra that has a T-back or racer-back design to keep the straps from slipping off your shoulders. Many sports bras also come with special venting systems and are made with wicking material to soak up sweat while you work out.
   
4. Synthetic Socks. Choose synthetic socks over cotton ones because they soak up moisture and keep your feet dry and blister-free.
   
5. Reusable Water Bottle. It’s essential that you stay hydrated while exercising — and that’s true not just in hot weather. Drink some water before you start your workout and sip from your water bottle as needed during exercise to prevent dehydration and loss of electrolytes.
   
6. MP3 Player and Pedometer. Listening to music can help keep you motivated as you’re exercising. Some portable music devices now include a built-in stopwatch and pedometer that records the number of steps, distance, pace, time, and calories burned during a workout.

What Does Toning Really Mean?

All of us want to "tone" our muscles to achieve a cut, fit look. But what exactly is "toning"? Let me clarify a little: The word "toning" has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.

You can't actually build muscle mass unless you're eating more calories than you're burning, but you can tone a muscle to make it leaner. To tone your muscles, you should weight-train four days a week, working each muscle group twice a week. After you work a particular muscle group, you should give it two days of rest before you focus on it again.

Here's a sample toning program that works each muscle group without overdoing it:

Monday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Tuesday: Work the back, biceps, hamstrings, glutes, lower abs.
Wednesday: Rest.
Thursday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Friday: Work the back, biceps, hamstrings, glutes, lower abs.
Saturday: Rest.
Sunday: Do a cardio-only workout.

Remember: Exercise is the architect, but recovery is the builder. You have to give your body adequate recovery time to heal itself and grow stronger. If you work out too often without resting, you'll just break your muscles down.

How To Get A Runners Body!

Running: Start Slowly
 
You may be eager to hit the road, but taking it slow ensures safety and increases the likelihood that you will enjoy running more. Here are the steps you need to take:

• Talk to your doctor. Most people can start to train for running with no problems, but I'd recommend checking in with your doctor before beginning a new exercise program. With running, people who have heart problems or have recently had foot or knee surgery should be particularly cautious.
• Start by walking. Work up from walking to running. If you've never run before, let’s get you to 4.0 miles per hour walking before you start running. Walk at this pace for a week and then gradually speed up and add distance. The rule is no more than a 10 percent increase in mileage per week. Once you start running, don’t run every day and vary your routine — short, high-intensity runs on some days, distance runs on others.
• Keep a running journal. This will help you keep track of your pace, heart rate, and how far you have run each day, so you can stay on track and feel good about your achievements.
• Buy the right shoes. Expect to spend $50 to $60 for a good pair of shoes. Choose comfortable shoes specifically designed for running, not cross-trainers, and only use them when you are running. If you run regularly, plan on getting a new pair in about three months.
• Plan for safety. Make sure the route you choose is well-lit during the hours that you plan on running.
• Hydrate, hydrate, hydrate. Especially if you are running outside during the summer or in the heat of the day, you must drink water. Drink 8 ounces about 15 minutes before you run and carry water with you. A tip: If you are running long distances and will return on the same route, hide water bottles so you can retrieve them on the way back.
• Snack on protein and carbs. A small snack with protein and carbohydrates before and after you run can be helpful. However, weight loss is all about calorie math: If you only run enough to burn 200 calories and you down a 200-calorie sports drink, you haven’t achieved any net loss.

If you want to start running and you are still nervous about how to do it, work with a personal trainer for a few sessions, then slip on your running shoes and hit the road.

Make Every Workout Count!

Want to burn the most calories possible every time you work out?

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Follow these three tips to get the most out of every single workout.

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. 

Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maximize BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.

 

Exercise Classes

Signing up for an exercise class is a great way to add variety to your weekly cardio routine. And let's face it — misery loves company, right? Having companions with you to sweat through all that cardio can be a great motivator.

Just be sure that if it's a cardiovascular class, it involves a minimum of 45 minutes of activity and keeps your heart rate up. 

For maximum calorie burn, I recommend working out at 85 percent of your maximum heart rate, or MHR. (To calculate your MHR, subtract your age from 220. Multiply that number by .85 to get your target heart rate.)

Go to your local gym or fitness center and see whether you can get in on one of these bad boys: 

Spinning: Climb on the bike and pedal to motivational music and instruction. Spinning doesn't require a whole lot of coordination, and you can go at your own pace; in any case, it's a real calorie burner.

Step: Start stepping up and down to the beat of your step aerobics instructor. The stepping motion offers a boost to cardio by adding another level of intensity.

 

Boot camp: This high-intensity workout will kick your butt — in a good way. It's a combination of cardio and strength training, and it works the whole body.

Kickboxing: A personal favorite of mine, kickboxing aerobics classes incorporate punching and kicking motions and are great for toning muscles and releasing pent-up stress.

Don't Hold Your Breath

Don't hold your breath. It's extremely important to keep your breathing constant when performing any exercise - Strength or Cardiovascular.

When performing strength training exercises, exhale on the positive movement, and inhale on the negative movement.

Cardiovascular exercise; you should have a constant rhythm to your breathing, allowing a regular flow of oxygen to your lungs, thus to your muscles.

Summertime Outdoor Cardio!

Does doing the same cardio routine at the gym make you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.

• Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill.

• Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward.

• Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can.

• Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road.

Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors.