Calorie Calculation Website:
General Fitness Websites:
TV Workouts; workouts you can do while watching tv.
1. Jump rope for a two-minute interval. Repeat four times. (111 calories)
2. Stand in front of your couch, squat until your butt is just above the seat cushions, and hold that position for one minute. Repeat four times. (80 calories)
3. Lie down on the floor on your side and do leg lifts for five minutes. (50 calories)
4. Do arm circles for one minute. Repeat two more times on each arm. (20 calories)
5. Sprint to the bathroom, squat over the toilet seat while you pee, and sprint back. (30 calories)
6. Grab three-pound weights or two soup cans and do one minute each of lifting for your triceps (put your hands behind your head, with your elbows at your ears and lift the weight up and down). Do three sets. (17 calories)
7. Sit on an exercise ball and do one minute of ab curls. Repeat four times. (50 calories)
8. If you’re not down with that, work your core by simply sitting on the ball for an hour. (38 calories)
9. Stand approximately five feet away from the TV and do lunges for five minutes. (37 calories)
10. Lie down in front of the TV and hold yourself in the plank position for one minute. Repeat two times. (35 calories)
11. Lie down on your couch and scoot around until your back is on the cushions and your legs are resting on the seat back, at a 90 degree angle to your waist. Curl your torso up towards your legs in a crunch and release. Keep doing them for an entire commercial break. (30 calories)
Circuit for your thighs:
1A) Walking Lunge - 10 reps per leg
1B) Plie Squat - 8 reps
1C) Mountain Climbers - 30 seconds
Perform these 3 exercises as a circuit moving from one exercise to the next with no rest. You should also perform this circuit 3-4 times in a row. Perform this mini-circuit before you start your actual workout, 2-3 times per week for 4 weeks.
Thigh toner: Lay on your back with your legs straight up in the air and your feet pointed to the ceiling. Cross the right foot in front first, then cross the left leg in front, finally open to middle split (or as wide as you can!). Then raise your legs back to the starting position. Repeat 16 times.
1. PRISONER SQUAT Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Do 10 reps.
2. WAITER’S BOW Pinch the skin of your lower back. Push your hips back and bow forward as far as you can while squeezing an inch of skin. Contract your glutes and stand back up. Do 10 reps.
3. ELBOW-TO-INSTEP LUNGE Step forward with your left leg and place your right hand on the floor. Press your left elbow down toward your left in- step. Do 6 reps a leg.
4. SINGLE LEG ROMANIAN DEADLIFT Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do 6 reps with oneleg, then 6 with your other leg.
5. LUNGE Take a large step forward with one leg. When your front thigh is parallel to the floor, hold for 2 beats and return. Repeat with your other leg. Alternate for 6 reps per leg.
6. LEG SWING Swing your leg in front of you, then bend your knee and swing it behind you so your heel moves toward your butt. Do 6 reps with each leg.
Shoulders: Get into a plank position — lay on your stomach, then elevate your body using your forearms and toes. Pull your right knee to your chest, then extend your leg back into the plank position and bring your left leg to your chest and back. Do this sequence — alternating between the left and right leg — 8 times. Rest and do it again.
Shoulders/biceps: Stand with knees slightly bent. Hold 10-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.
Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. How-to: Hanging from a high bar or rings, pull knees up slightly above waist. Do three sets of 15 repetitions.
Ass: Lay on your back with your knees bent, keeping them in line with your hips. Lift your arms straight above your head and raise your pelvis up and down, squeezing your butt muscles the entire time. Repeat this 16 times, holding the last one for 30 seconds.
High-intensity intervals will help you win the battle of the bulge.
ON THE TRACK: Warm up for 10 minutes. Run 800 meters, aiming to finish the interval at 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times, then cool down for 10 minutes. Add an 800-meter interval every two weeks until you reach six.
ON A TREADMILL:Warm up for 10 minutes. Run for five minutes with treadmill at 1% incline at a speed that hits 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times. Cool down for 10 minutes. Add one interval every two weeks until you reach six.
ANAEROBIC CAPACITY: Warm up for 10 minutes. Do six 400-meter runs (or about 90 seconds on a treadmill) at your mile race pace or slightly faster. The interval should be considerably faster than the previous workouts. Between each interval, complete a two-minute recovery jog.
TEST GAUGE MAX HEART RATE: Run four laps on a track with each lap getting faster. On last lap, sprint as hard as you can. Check your heart-rate monitor. The highest number will be close to your max.