Thursday, January 30, 2014

Video: 10-Minute Interval Training Cardio Workout

High-intensity interval cardio is one of the best forms of exercise for achieving many different fitness goals. Whether your goal is weight loss, definition, or overall fitness this year, the interval method offers quick results in a short amount of time, so it's great for today's busy person on the go, and can be done just about anywhere, often without any equipment at all.

This week's workout is no exception. In less than 10 minutes, it exercises and tones the entire body, with a focus on the lower body (glutes, quads, etc.), and core muscles, and provides hard-hitting cardio as well. 8 different exercises are done for 40 seconds each, with "hit the deck" (plank) instructions throughout the workout to work the core and add variety. No equipment is necessary, although you should wear a good pair of athletic shoes for this workout.*

The workout does not include a warm-up or cool down, so be sure to add these yourself at the beginning and end.

* Note: Any workout involves a risk of injury. Be sure to consult your healthcare provider or a fitness professional before beginning any new workout or fitness program, and warm up first and follow all instructions to avoid injury.

HIIT the Deck Cardio - At Home High intensity Interval Training Workout
Calorie burn + info about this Fitness Blender HIIT Workout Video @

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Tuesday, January 28, 2014

5 Basic Tips for Planning Your Own Workout Program

While you may choose to hire a professional personal trainer or health and fitness coach to help you set and achieve your fitness goals, it can be pricey, and you may be the type of person who prefers to do this on your own. If you're coming up with your own fitness plan, it is important to stay on track, and having a detailed plan to follow will make it much easier to do so. When it comes to getting fit or losing weight, having a long-term workout program planned out for months at a time, with goals to achieve along the way, will help you to stick with it. To come up with your program, you will want to start with the basics to come up with something that suits your needs.

English: DeBarra Mayo in workout gear 1987. Ph...
(Photo credit: Wikipedia)
Tip #1: First, you will need to define the purpose of your fitness plan. Are you trying to lose weight? Or just wanting to improve your overall fitness? Are you trying to tone or to bulk up? Having a clear grasp of what you’re aiming to do in the long-run will help to guide your plan and keep you motivated too.

Tip #2: Now that you know what your overall goal is, it's time to think about how often you will work out in order to accomplish it. If you’re new to workout programs, or are not particularly fit, you may need to go easy to start with. Plan to do some light training on one or two days each week until you start getting used to physical exertion and recovery. Too much too soon could be overwhelming and put you off track, and it can be very hard to get back on again.

Tip #3: After easing yourself into your new routine, you can increase the intensity of the workout and add an extra one or two workout days to your program. Try for three days each week, or maybe four if you’re feeling really energetic. However, it’s as important to include rest and recovery days in your schedule as it is to include workout days.

Tip #4: The amount of time you allow for a workout session will dictate the variety and kinds of exercise you can carry out. For lots of variety, you’ll need a longer session, and for endurance exercise you’ll also need more time.

Therefore, you will need to have an idea of the exercises you intend to do in your program. Think about which areas of your body you’d like to focus on the most, and that will give you an idea of what type of exercise you need to do. Do you want to drop weight off your stomach? (Cardio.) Do you want to increase the endurance in your legs? (Running.) Perhaps you want to bulk up your biceps? (Weight training.) You can plan each session with these focal points in mind.

Tip #5. Build your program up bit by bit. Start off by deciding on your general aims, then figure out how much time you’ll have available or want to spend exercising. With a range of possible exercises in mind, plan what you’d like to cover in each session. See if you can cover everything in a one- or two-week exercise cycle.

After you’ve begun the actual workouts, you’ll have a better idea of which exercises work for you, and how long it all takes. You can then adjust your program to match what you learn. With this knowledge, you can then set yourself longer-term goals – like increasing the number of reps or sets you do in a session, or running further in the same amount of time.

Visit our website for lots of workout suggestions and ideas for fun ways to exercise!

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Thursday, January 23, 2014

Video: 10-Minute Anywhere Workout

Fit this short, effective workout into your schedule anywhere, anytime, so you can get some exercise no matter how busy you are!  This body-weight workout requires no equipment, and can be done wherever you are, so you don't have to schedule a visit to the gym to get a workout in. It's only 10 minutes long including a short warmup and cool down, but it exercises your whole body, from legs to core to shoulders, arms, and back.* Strengthen your whole body, improve your posture, and build muscle tone and flexibility with this quick workout - no excuses!

* Note: Be sure to consult your healthcare provider before beginning any new workout or fitness routine, especially if you are at a low fitness level.

10-Minute No-Equipment Home Workout, Full Body Exercise, Class FitSugar
We have excuse-proofed your fitness routine with our latest class. It's 10 minutes long, so you can easily squeeze the workout into your busy day. P...

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Tuesday, January 21, 2014

How To Stay Gym Fit Without A Gym Membership

If the global recession is affecting you and you’re trying to cut costs, then finding ways to stay fit without going to the gym might help. Regularly going to the gym can cost quite a bit of money and might be one of your single biggest monthly expenses.

While you may not want to stop going to the gym forever, one temporary cost-cutting measure is to try and keep fit from home. Here are a few exercise ideas and tips on how to give your home workout program a running start this year!

Cycling: If you’ve got a bike then it’s pretty easy to keep fit – just head out for a ride! If you usually use an exercise bike at the gym then this is a great alternative, and can be much more fun too. You get to set your own route, so you can see what you want to see as you get your exercise. You can even vary your route to keep things interesting.

Bench and weights: If you’ve got a bit of spare cash you can buy a bench and weights for a home workout. You can pick these up pretty cheap – probably for the same price as a single month of gym membership, and maybe even less! With these you can do nearly all of the exercises that your gym weight machines do, without paying a single penny more than it cost to buy them. Not only that, but you can use them any time you want – not just during gym opening times.

Yoga: One of the cheapest forms of exercise to do from home is yoga. Although yoga isn’t for everyone, it’s incredibly popular and is a great way to stay healthy when taken seriously. To do yoga you really need nothing more than your body, but you might want to get a yoga mat too. That’s all you’ll need to start doing your own home yoga program.

If you’re not already familiar with yoga practice, then you can pick up DVDs on yoga instruction for next to nothing, and the internet offers loads of free yoga tips and videos too. There’s no reason to spend loads of money on yoga classes if you haven’t got the cash!

Exercise with no equipment: The most obvious kind of exercise that requires no equipment is running. However, there are a variety of other exercises that are easy to do with nothing besides your own body. Press-ups and sit-ups are classic examples. Pull-ups are another. Using exercises like these it’s possible to cover nearly every muscle in your body. If you need guidance, check out some of the fun interval training workouts like PACE Express, which use only your own body weight to do a wide variety of exercises, while providing great cardiovascular benefits as well.

It’s also possible to use makeshift equipment in place of the “real” thing. For example, you don’t actually need dumbbells to do weights. All you need are heavy objects that are easy to lift. For light aerobic training you can just use canned food items like baked beans. For heavier weights, try using large bottles of mineral water. Both are just as good as real weights but cost nothing extra than your grocery shopping bill!

Make It Social: If the gym forms a central part of your social life, then stopping your regular gym attendance might not seem like much of an option. But it is possible to get your gym buddies to come and train with you from home, so don’t rule it out altogether. Staying motivated during home workouts can be one of the toughest things. However, there are loads of ways to keep your motivation up. One of the best ways is to find buddies to work out with from home – go for a run with your gym pals or have a friend over for a yoga session.

Another great way to stay motivated is to reward yourself for every workout (as though your own personal fitness and wellbeing wasn’t enough of a reward!). You can do this with food (careful not to undo all your hard work with this one though) or with small gifts.

Exercising from home also means that, if you’ve got music or a TV on hand, it’s your choice what to watch or listen to as you exercise. Together, these things should be able to keep you motivated and maintain your fitness even without heading to the gym regularly, so you can save money and still build your health and fitness this year.

And of course, check this blog regularly for fun exercise ideas, tips for staying motivated, and free weekly workout videos!

Some Fun & Effective Workouts You can Do At Home:
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Thursday, January 16, 2014

Video: Quick Sweat Cardio Workout

This short workout video helps you lose weight and burn fat fast with 8 quick interval exercises of 45 seconds each which exercise all parts of your body, from arms and shoulders to legs, butt, and abs. A wide variety of moments ensures you are working lots of different muscles, and keeps things interesting and fun! This is a great quick workout to keep on hand for whenever you only have 10 minutes but want to at least get your body and blood moving!

No equipment is needed - just your body. This is a fast paced-workout, so your heart rate will increase quickly, and you will break a sweat in just a few minutes. Be sure you warm up before the workout, and cool down afterwards, as these are not included as part of the workout. For a warmup, some gentle marching in place into a light jog works well. Stretch quads, hamstrings, shoulders, and back when finished.

Note: All workouts include a risk of injury. Work at the intensity that feels best for your body, and follow the suggested modifications if necessary. Consult with your healthcare provider before beginning any new workout, especially if you are beginning at a low fitness level.
Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast.

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Tuesday, January 14, 2014

Should You Join A Gym In The New Year?

When starting a new exercise program or attempting to continue an old one, it can be hard to decide on whether or not to get fit from the comfort of your own home or incorporate yourself into the gym fitness scene. These questions/tips should help you to decide if you should join a gym in the New Year.

If You Join A Gym

1. Where Is It? Try to find a place that is close to your home or work. You can toss a gym bag in your car and have no excuse to not be able to hit the gym.

Fitball Group Fitness Class Category:Fitness C...
Fitball Group Fitness Class. (Photo credit: Wikipedia)
2. Do They Offer Free Trials? Most gyms offer a free or discounted trial membership. If they do not, ask what the daily rate is and if they would discount that off of a membership if you should decide to join.

3. How Much Does It Cost? Most gyms charge a sign up fee and a monthly fee. Some plans include all gym activities including classes and others make you pay for certain classes or amenities separately. Get a cost breakdown before joining.

4. What Are Their Hours? If a gym opens late or closes early, it will be almost impossible to work out. If they close on the weekends, you also cut out the chance of doing additional routines or “make up” exercise time.

5. Are There Trainers Available? Of course you can figure out how to use most exercise machine, but having trainers on hand can help you get the most out of your fitness routine.

If You Do Not Join A Gym

1. Make Time to Exercise: Make sure you dedicate a specific time of day or night to your exercise routine and stick to it. Set an alarm so you will not forget.

Dumbbells/Hand Weights. (Photo credit: Judy **)
2. Do Your Research: Start off with exercise videos and follow the instructions for proper form. It does not matter for how long you exercise if you are doing it incorrectly. Improper form can yield little or no results - or even worse, lead to injury.

3. Invest In Equipment: Aerobic and beginner exercises, and many specialized forms of exercise like yoga, can be done without any special equipment. If you want to get the most out of your workout, you'll probably need to eventually at least invest in a set of good hand weights or resistance bands.

4. Do Not Get Distracted: Do not try and exercise in front of the TV or while trying to do something else like cooking or laundry. Fitness time should be set aside for just that and nothing else.

There are lots of available DVDs and other resources if you decide to exercise at home. Just make sure you follow the tips above so that you stay on track with your exercise plan, since you may feel less accountable than if you are paying for a gym membership.

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Thursday, January 9, 2014

Video: Introductory Kundalini Yoga Workout

Most people are familiar with different forms of Hatha yoga, but you may never have tried (or even heard of) Kundalini yoga. This form of yoga is less focused on what you might think of as yoga poses, and more on breathing and meditation, connecting your mind to the physical movements of the body, sometimes with more rapid movements, incorporating more elements of cardiovascular exercise.

I've only been introduced to Kundalini yoga fairly recently, and I absolutely love it! I still do Hatha yoga too, but my Kundalini practice is what keeps me balanced, relaxed, focused, and relieves stress and anxiety. Basically it just makes me happy!

I received several Kundalini yoga DVDs for Christmas, so I will be reviewing those for you as I work through them, but I wanted to share an introductory Kundalini yoga workout with you today. This one is a full-length workout, so be sure you have the time set aside to do the whole thing to reap maximum benefit. If you've never tried Kundalini yoga, it may take some getting used to, but just keep an open mind and follow the instructions, and try not to compare it to other forms of yoga you might have done, but approach it as a new experience and relax into it.

As always, remember to be gentle, listen to your body, and check with your doctor if you're not sure you're in good enough shape to do yoga.

Give it a try, and enjoy this unique form of exercise for mind and body!

Yoga Workout Introduction to Kundalini Yoga
yoga for beginners yoga class

Try More Kundalini Yoga:
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Tuesday, January 7, 2014

How To Set Realistic Fitness Goals For The New Year

If you want to succeed, you cannot set yourself up to fail.  If you want to get into shape and start leading a healthier lifestyle you need to learn how to set realistic fitness goals for the New Year this year.

Take Advantage of The Entire New Year

Instead of trying to lose a large about of weight or being able to run a five minute mile in a month, plan out your goals over the course of the entire New Year. If you have a certain amount of weight you want to lose or a certain fitness goal that you want to attain, like running a mile in under 10 minutes, plan to achieve these goals over the next 12 months. In that time you can slowly lose the weight and get healthy, giving you a higher success rate without feeling too much pressure. If you accomplish those goals before the allotted time, you can set new ones, and advance even further.

Give Yourself Time

Not everyone can hit the gym for four hours a day, but try to dedicate at least three hours a week to start. If you can't find a solid 30 minute block of time during the day, break it up into 10 minute increments and spread them out. If you exercise for an hour one day but take a break the next day, do not beat yourself up over it. You will soon find out that the more you exercise, the easier it is to find time to do it. If you still have trouble, try to incorporate more exercise into your daily life - as described in the excellent book, "Move a Little, Lose a Lot" - instead of looking at exercise as an exclusive activity. Start with three hours a week and give yourself the entire New Year to work up to six hours a week, or more.

Make It a Game and Keep Score

Create your own personal score board. Keep track of your weight lost and gained, because it is not unusual to gain back a little bit of the weight you have lost during the process. Write down your calories for the day and also subtract the calories to consume for your resting metabolic rate as well as from exercise and even household chores. One pound is worth about 3000 calories, so for every 3000 calories you can cut out of your life, it will be one pound less you are taking off of your body.

The most important part of getting in shape is keeping a positive attitude and learning how to set realistic fitness goals for the New Year. If you do this, you're sure to achieve them!
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Thursday, January 2, 2014

Video: 15-Minute Bootcamp Workout

This fast-paced cardio workout promises to give you "a body like a marine." Led by fitness trainer, Rebecca-Louise, this one tones your entire body - no fluff here - this is a pretty strenuous workout!* Her high-energy routine keeps you moving, burning calories and strengthening muscles throughout your entire body, from legs and butt to abs and arms. This workout utilizes body-weight training, so all you'll need is an exercise mat. Be sure to warm up before starting, and stretch out when finished.

Disclaimer: Listen to your body, use caution when trying new movements, and always remember to consult your healthcare provider before starting any new workout program, especially if you are at a low fitness level.
Boot Camp Workout: How to Get Fit
On today's episode of XHIT, fitness trainer Rebecca-Louise shows you how to ge...

Work Out & Get Fit This Year:
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