With spring break just around the corner, it’s time to start toning that beautiful bod of yours. However, not all workouts are created equally. Some are designed to burn fat; others will help you build muscle. Some require certain equipment; others use strictly your body weight.
Build Muscle: Lift Heavy
That’s right, ladies. Before you start worrying about “bulking up,” remember that a man’s body and a woman’s body are very different. It would take a very long time (and some very heavy weight) to become “bulky.”
Lifting weight is a great way to tone your body. Alternate between high weight with low reps and low weight with high reps from week to week, and only focus on two or three muscle groups each day. If you focus on chest and triceps today, hit legs and shoulders tomorrow, and so on.
If you’re new to the lifting game, bodybuilding.com is a great resource. You can watch videos to learn proper form, and you can assemble a lifting regimen that is right for you.
Burn Fat: HIIT
High intensity interval training, or HIIT, is a great way to burn fat and shorten your time spent in the gym. HIIT is a form of cardio where you work really hard for a short period of time, recover slightly and then hit it again. All you need to complete this workout is a place to run, a stopwatch and determination.
Sprint as fast as you can for 30 seconds. Jog for a minute. Repeat. It’s that simple. If you do ten rounds of this exercise, your legs will be shot, and you will continue to burn calories even after you leave the gym. You can play around with the timing as well, shortening or lengthening the intervals based on your fitness level.
This is a great workout to try if you’re short on time. Your workouts will only take about 15-20 minutes, and you’ll be drenched in sweat by the time you leave the gym.
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Burn Fat & Build Muscle: Cardio/Lifting Hybrid
If you’re looking to simultaneously burn fat and build muscle, we recommend a hybrid workout. In between each set of lifting weight, do a minute of cardio.
For a structured version of this, check out Jim Stoppani’s Shortcut To Shred. He lays out a six-week program that will kick your butt into shape. While the workouts tend to run a little longer than most, the workouts are exciting and the time flies.
Flexibility & Strength: Yoga
If you’re looking to improve your flexibility and strengthen your muscles, give yoga a try! It’s a great way to de-stress, and you’ll be amazed by the results after a couple of weeks.
Grab a couple of your buds and sign up for a class together. The group setting allows you to feed off of other people’s energy, and you’ll push yourself harder. Many of the poses can be adjusted based on the level of difficulty you need, so make sure to keep yourself challenged and have fun with it!
No matter your fitness goals, remember that variation is key so that your progress doesn’t stagnate. Besides, working out can be really enjoyable when you like what you’re doing. Switching things up from time to time will help you stay focused on your goals and prevent you from burning out.
Photo Sources:
http://my.moxymonitor.com/blog/bid/202146/8-Benefits-of-High-Intensity-Interval-Training-HIIT
http://vitalhealthandfitness.com.au/importance-of-weight-training-for-women/