ing for 15 to 20 minutes : ‘ You can use your own body weight for resistance training , doing squats , lunges , push-ups and triceps dips ,’ The major bonus of resistance training is that because it builds muscle , and muscle burns more calories than fat tissue does , your body continues to burn calories even after the workout is
finished .
Burn fat fast
Think 20-20-20 for ramped-up fat burning . You can burn fat in a matter of weeks by combining cardio training with some resistance training in a six-day-a-week fitness regimen . Helen Vanderburg , a personal trainer and fitness instructor , and the owner of Heavens Fitness , offers this plan . It has three 20- minute components : You do each component twice a week , for a total of six days , with one day off . That ’ s right , just 20 minutes a day . You ’ ll see results fast . ( As with any new exercise regimen , speak to your doctor first .)
Spend two days a week doing highintensity exercise
Twice a week , do a high-intensity routine incorporating cardio and resistance for 20 minutes ( including warm-up / cool-down ).
This component will be tough , but experts says it ’ s necessary if you ’ re looking to see changes in a short amount of time . ‘ You should be stepping outside your comfort zone ,’ she says . Ideas : Warm up with walking for two to three minutes .
Then do one minute of jumping jacks , then one minute of push-ups , then one minute of running or walking up a hill , then rest 30 seconds with easy walking . Repeat your high-intensity routine four times . Then do a few minutes of stretching to cool down , for a total of 20 minutes . Include the warm-up and cool-down , as ‘ both are important for any ‘ boot-camp ’ highintensity routine ,’
Spend two days a week doing resistance training
Twice a week , do resistance train-
Spend two days a week doing interval training
Twice a week , do interval training for 20 minutes . Doing something fast , then slow , is an effective fat burner . Instead of going for a 10- to 20-minute light jog , for example , do a burst of sprinting until you are out of breath , walk for a while , then sprint again . ( It doesn ’ t matter if you do it outdoors or on a treadmill .) Do this regularly and both your speed and stamina should start to increase . If you want to target your lower body , Fitness experts suggests this routine : Run five minutes , then do squats ; run , then do lunges ; run , then do step-ups .
Get firm arms
It ’ s all about resistance training . Suggests Vanderburg : ‘ Try chin-ups or push-ups ’ knee push- ups are fine ’ or arm exercises with hand weights .’
Tone your glutes
Cycling , squats and lunges will tighten the muscles in the gluteal area , says Vanderburg . ‘ And , no , squats and lunges won ’ t make your butt look bigger . Some women ask me that , but the fact is that these exercises will firm it up .’