Some exercise routines are more effective than others at building muscle, burning fat and increasing cardio. Finding an exercise program that works for you will help you achieve fitness goals. Always consult your doctor before beginning any exercise regimen.
Weightlifting
Lifting weights for 30 to 45 minutes per day, three days a week, can help tone your muscles–and it also helps your body to burn fat more efficiently, according to mayoclinic.com. Spend most of your time in the weight room focusing on compound exercises that work multiple muscle groups at the same time–such as bench press, squats and deadlifts.
Jogging/Running
Jogging and running are two of the most effective ways to burn calories. Most people can burn 400 or more calories by jogging for approximately 30 minutes. Burning 400 calories five days per week is the equivalent of burning over a ½ lb. of fat.
High Intensity Interval Training
Commonly used by college and professional athletes, high intensity interval training, or HIIT, is an advanced exercise routine that helps build strength, increase endurance and burn fat. HIIT works by using a short rest interval followed immediately by a short work interval. For instance, you jog for 30 seconds and then sprint for 30 seconds–repeat this cycle 5 to 10 times consecutively.
Simple Resistance Exercises
You don't need expensive weightlifting equipment–or a gym membership–to get an effective resistance workout. Simple resistance exercises such as push-ups, crunches, squats, dips and inverted shoulder presses, require no special equipment–and they provide an effective muscle-building routine at home.
Bicycling
Biking not only gets you outdoors, it's a great cardio workout. Additionally, it can help increase muscle tone in your entire lower body.
Rowing/Kayaking
Boating is a great way to build muscle in the upper body–including the back, shoulders and core muscles. Rowing and kayaking can also offer a relatively relaxing way to exercise in nature.
Moderate Physical Activity
The Centers for Disease Control and Prevention, or CDC, recommends that everyone—children and adults—get an adequate amount of moderate physical activity each week. This includes anything from a brisk walk to exercising on a cardio machine. The minimum amount of exercise recommended for adults is 2-1/2 hours per week.
Stationary Biking
Many gyms and fitness centers currently offer indoor biking classes. Group indoor biking is a high intensity cardio workout performed on a stationary bike. A single session can easily burn hundreds of calories, according to the free calories burned calculator at sparkspeople.com.
Swimming
Swimming is one of the most effective exercise routines, according to the U.S. Masters Swimming Organization. It works out your entire body, and it offers a cardio benefit as well. Additionally, it is easy on the joints, so it's an ideal choice for those with joint pain.
10,000 Steps a Day
Shapeup.org is a nonprofit organization originally created by the U.S. Surgeon General in 1994. The program is simple–you take at least 10,000 steps per day. Of course, you will need to use a pedometer to help you keep track. Ten thousand steps a day is approximately five miles, depending on your stride length.
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