Want to lose weight for good? “The key is exercising consistently in a way that burns calories, reduces body fat, builds muscle, and stokes your metabolism,” fitness expert Geralyn Coopersmith says. “That’s what this plan is all about.” It combines fat-burning cardio interval workouts with muscle-building strength training, so you’ll burn even more calories—even when you’re not exercising.
Outdoor-walking workout:
1. Walk at a moderate pace for 3 minutes.
2. Use normal strides, arms swinging alongside your body.
3. Power-walk (take shorter, faster steps, drive bent elbows back, and let hips move side to side) for 1 minute. Focus on landing on your heel and rolling through the ball of the foot and the toe.
4. Repeat steps 1 and 2 for a total of 30 minutes.
Treadmill workout:
1. Walk at a moderate pace for 3 minutes.
2. Pick up the pace and increase incline by 2–3 percent for 1 minute. You should be exerting enough effort so that it’s hard to keep up a conversation.
3. Repeat steps 1 and 2 for a total of 30 minutes.
Elliptical workout:
1. Use light resistance with high ramp for 3 minutes.
2. Lower ramp and increase resistance; work at a challenging pace for 1 minute.
3. Repeat steps 1 and 2 for a total of 30 minutes.
Bike workout:(outdoor or indoor)
1. Pedal at a moderate intensity (a 6 or 7 out of 10) for 3 minutes.
2. Up intensity (to an 8 or 9 out of 10) for 1 minute.
3. Repeat steps 1 and 2 for a total of 30 minutes.
Comments (2)
30 minutes on the elliptical would put me in my grave!
I do a thirty minute cardio dance workout and then a 30min. power walk daily. I also have a job that requires me to walk no less than 1 mile daily and I am not losing weight. I do eat healthy. Why isn’t this working?