When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time. Exercise scientists have been hard at work on this particular issue, and now years of research indicates that the following 8 exercises — done properly — are all you need to achieve the slim, taut body you're after.
Research suggests that you can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc). The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again. That equals ongoing kilojoule burn long after you've showered and toweled off.
If you're a walker and you typically exercise for 30 minutes, try adding a burst of jogging for 30 seconds every 5 minutes. As you become more fit, you can increase the interval length to a minute, and decrease the walking segments to 4 minutes. For the biggest metabolism boost, you'll want to make sure that the interval portion leaves you breathing hard.
While your heart and other organs demand fuel around the clock, there's little you can do to increase their metabolic needs. However, your muscles — which also require constant feeding — are changeable. Make them bigger, and they will demand more kilojoules day and night.
With the following seven essential moves you can target all the major muscle groups in your body. You should be able to get through the entire routine in less than 30 minutes. Do this 2 to 3 times a week and your muscles will turn into furnaces that burn up extra kilojoules before your body can convert them to fat.
This strength-training move is a classic for a reason. It fires up your chest, shoulders and arms, and even gets your abs working when done with proper form.
They may get a bad rap, but crunches can be a super-effective way to tone your abs.
This biceps-sculpting move will give you the arm strength you need to complete everyday tasks with ease.
Trim your thighs and sculpt your butt with this powerhouse lower-body move.
Target the muscles of your legs with this staple move. If you have knee issues, you can try doing these alternatives.
Last up, rows. This exercise powers up your back and shoulders to give you the definition you want.
First published: 24 Dec 2018