Fast Weight Loss and Toning Exercises
The quickest and most effective way to lose weight and tone up is with intensive interval training, and quick intensive circuit training is an excellent way to perform this style of exercise.
Circuit training has three major advantages over every other type of exercise:
- It works the whole body, upper and lower body, it stretches and conditions the body too.
- You can create a circuit to last any length of time, and then repeat as often as required, or within a set time. So create a circuit that takes you 5 minutes, and you automatically have a 5 minute workout, a 10 minute workout, a 15 minute workout and so on. Time is never an excuse not to exercise again.
- It can be done in a very small space at home, so no gym required and bad weather cannot stop you.
Simple Circuit for Maximum Toning and Fitness
Skipping Station
Start the circuit with skipping. Skipping is an excellent way to warm up plus it burns a lot of calories. Use a speed rope to make skipping easier. Those old heavy ropes slow you down. Skipping also helps tone the arms and shoulders so you can wave goodbye to those chicken wings!
Push Up Station
Although we call them stations, they can all be done in the same place! Push ups work the shoulders, arms and chest, and also help tighten the core. Keep your back straight, good posture is important to get the most out of a push up. If a full push up is too hard then try a quarter push up, which means having your knees on the floor instead. As soon as you can perform 20 of these you should be working on the full push up. If you get tired stop and hold in the plank position to help tighten the abs.
Bicycles
Bicycles are a form of crunch really. They are thought to be the single most important abdominal exercise. Lie on your back with your hands behind your head (but do not pull on your neck). Simultaneously lift your right elbow towards your left knee, so that you perform a twisting crunch sit up. Return then repeat on the opposite side. Repeat for the duration / number of reps you are aiming for.
Tricep Dips
Athletes perform full body tricep dips on parallel bars, but you should start with dips on a chair. Start by sitting on a chair with your hands next to your hips, the fingers over the edge of the seat. Then move your buttocks forward off the sit and lower yourself, then lift straight upwards. Focus on tensing the triceps. Watch as those chicken wings fly away!
This short circuit works the whole body and you should be able to comfortably work for 1 minute on each exercise with a 15 second rest after each one, making 1 circuit in 5 minutes.
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