To get the best out of your gym workout, to tone up, there definitely needs to be some resistance work, which can be done with both weights and also your best tool at hand which is your own body weight!
Then for weight loss, some heart pumping exercises such as explosives moves with your body weight and intervals done on the cardio machines work great. Both of these methods help to keep that metabolism running at a higher rate, even after you have left the gym so you keep scorching those calories.
Start with a 10 minute warm up on your choice of any cardio machine, so you begin to prepare and warm up those muscles that are going to have some work to do ahead of them. This avoids injuries and training on muscles that are still cold. Try and chose a cardio machine that you enjoy doing, and the time will fly by much quicker with intervals.RELATED: RECOMMENDED PLANS FOR YOU
Warm up: 2 min easy pace warm up + 30sec full blast, all out in speed (so on a scale of 1 to 10 where 1 is easy and 10 is hard, you want to be on level 9 or 10) + 1min easy to rest (on the scale it should feel like a 3 or 4) but increase the resistance by 1 level. Continue with the 30sec/1min intervals for 10 minutes.
Complete each exercise in a row, without rest till the end. Perform each mini circuit 3 times.
– Push ups X failure
– Standing upright rows X 10-12 reps
– Lunge and bicep curl X 10 each leg
– Jumping jacks X 25 reps
– Lying on matt reverse crunches X 15reps
– Lying chest flies X 10-12reps
– Plank position, back dumbbell rows X 10each side
– Tricep dips X failure
– Squat jumps X 15-20 reps
– Lying leg raises X 15 reps
Once your circuits are done, jump back on a cardio machine that you enjoy and get back in gear for more intervals. You might feel these intervals a little harder than when you started at the beginning of your workout, as now those muscles are little burnt out from the circuits, so your body can feel a little heavier on the cardio, which means you have to push a little harder, making you burn more calories over all.
Cardio: 2 min easy pace warm up + 30sec full blast, all out in speed (so on a scale of 1 to 10 where 1 is easy and 10 is hard, you want to be on level 9 or 10) + 1min easy to rest (on the scale it should feel like a 3 or 4) but increase the resistance by 1 level. Continue with the 30sec/1min intervals for 20 minutes.
If you are interested in this article you might be interested to read more about five facts that you have to be aware for toning.