Monday, September 6, 2010

burn 100 calories in 10 minutes .....Tips to lose weight

While many of us think we're too busy to exercise, experts are busy taking that little excuse out of the mix. We now know that short workouts (2 or 3 10-minute workouts throughout the day) can be just as effective as longer workouts. The key is to focus on intensity and use your time wisely. The sample workouts below offer a variety of cardio and strength ideas to get the most out of your exercise time. Substitute exercises to fit your fitness level and don't forget to cool-down and stretch after each workout.

Your 10-Minute Cardio Blast

To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual. The following workout offers some ideas for how you can work hard during the time you have.

•1 minute - Brisk walk or march in place
•1 minute - Light jog outside, around the house or in place
•1 minute - Jumping jacks
•1 minute - Long jumps - jump forward, landing with both feet
•1 minute - Light jog
•1 minute - Jumping jacks
•1 minute - Squat and kick, alternating legs
•1 minute - Light jog
•1 minute - Long jumps
•1 minute - Brisk walk to cool down

If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:

•Running - 1 mile
•Jumping rope
•Stepping - 30 steps per minute, 7 inch step
•Cycling - 13 mph
•High-impact aerobics
•Running up stairs
•Circuit training
•Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves

Strength Training Circuits

Circuit Training involves performing exercises one after the other, with no rest. Below are examples of total body circuit training workouts both for the gym and home. Do each exercise for about a minute or to fatigue before moving on to the next exercise with little or no rest. If you don't feel fatigued by the end of the minute, increase your resistance

Total Body Circuit - Home
1. Squats
2. Split Squat
3. Plie Squats
4. Hamstring Rolls
5. Pushups
6. One-legged bent over row
7. Shoulder press on one Leg
8. Tricep Pushups
9. Bicep Curls
10. Plank with Leg Lift

Total Body Circuit - Gym
1. Leg Extension
2. Leg Press
3. Smith Squat
4. Seated or Prone Leg Curl
5. Calf Raise Machine
6. Chest Press
7. Seated Row
8. Overhead Press
9. Biceps Curl with cables
10. Triceps Extension with rope

Cardio/Strength Blast - Put it All Together

If you do have more time, you can combine these workouts together into a fun, challenging circuit that hits all your major muscle groups:

At Home
Warm-up: 10-minute brisk walk around the block
Running/Walking: 1 mile (approx. 10 min)
Total Body Circuit: 10 minutes
Alternate 1 min. jump rope with 2 min. jumping jacks for 10 min.
Total Body Circuit: 10 minutes

In the Gym
Warm-up: 10-minute walk on treadmill -2.5 to 3.0 mph
Running/Walking: 1 mile on treadmill at 4-6 mph (approx. 10 min.)
Total Body Circuit - Gym: 10 minutes
Stairclimbing: 10 minutes
Total Body Circuit - Gym: 10 minutes

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