Creating an exercise plan is essential for burning calories and toning muscles. The chosen exercise plan should be diverse, keeping the patient interested throughout the week. It's also important to incorporate cardio workouts with weight training to help create muscle while burning fat. The increase in muscle helps burn fat when the patient is inactive. Several types of exercise plans are available, and they can be changed from week to week.
30-Minute Workout
After a long workday, many people don't have the time for a long, 2-hour gym workout. The 30-minute workout incorporates cardio exercises along with weight training. The hard part about this workout is that it's intense, and the exerciser needs to work hard to burn calories and build muscle in a short time. Start with 20 minutes of resistance training. This includes free weights or exercises like lunges, push-ups and sit-ups. Once resistance training is finished, spend 10 minutes on an exercise bike, treadmill or stairmaster to get the heart pumping. This 10 minutes should be intense cardio such as jogging or fast biking.
Cardio Endurance
Cardio routines that build endurance for long runs is a gradual process. Cardio exercises for endurance can be done without machines, and several different exercises can be used to avoid boredom. The first part of the exercise is a warm-up. Warm-up exercises can be either push-ups, which are good for toning arms, or do three sets of jumping jacks. These two exercises get the heart rate up in preparation for advanced cardio. Advanced cardio includes jogging, stairmaster climbing or using an elliptical. To build endurance, run for 2 minutes, then slow down the machine to a fast walk or climb for 2 minutes. Return to a fast-paced run or climb for another 2 minutes. Repeat these steps for 30 minutes for a good cardio workout.
Weight Training and Muscle Tone
Building muscle helps improve body image and burns more calories when at rest. Muscle toning and development is a gradual process and requires dedication to see results. Weight training includes machines and free weights and requires approximately 45 minutes per session. These exercises can also incorporate cardio for a well-rounded workout. Do each exercise for six to 10 repetitions. To tone arms, do push-ups, pulldowns and bench presses. Lower body weight training requires machines, but you can accomplish the same goal doing lunges and squats. Do 30 minutes of cardio following weight training for best results. Combining cardiovascular exercises with weight training burns fat while building muscle.
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