Getting a flatter stomach and a toned, defined body requires you burn more calories than you consume, according to sports dietitian Ellen Coleman, former nutrition consultant for the Los Angeles Lakers. Strength training increases your muscle mass which helps you burn calories throughout the day. Cardiovascular training increases your body's potential for burning fat for energy. When you strength train, try performing total-body exercises rather than isolating one muscle group at a time. This helps you save time, increase caloric expenditure and alleviate boredom.
Kettlebell Swings
Step 1
Hold a 25 lb. kettlebell in your right hand hanging down in front of your body, and stand with your legs shoulder-width apart with your toes pointing forward. Bend your knees slightly.
Step 2
Bend your torso forward at your waist, and swing the kettlebell between your legs. Exhale and push your legs against the ground, and push your buttocks forward to generate force to lift your torso and the kettlebell up. Swing the kettlebell up at the same time until your arm is parallel with the ground.
Step 3
Swing the kettlebell between your legs and bend your torso forward again. Do not round your back as you do this. Perform 10 swings per arm for three sets with a 30 second break.
One-Arm Squat Press
Step 1
Hold a 25 lb. dumbbell in your right hand over your shoulders. Place your elbow close to the center of your body. Stand with your legs about shoulder-width apart with your feet pointing forward.
Step 2
Squat down as low as you can with your torso upright. Do not point your toes out, round your back or lift your heels.
Step 3
Exhale and stand up. Press the dumbbell over your head with your knuckles facing to your right. Lower the weight down to your shoulders, and repeat the movement for 10 repetitions. Switch hands, and do another 10 reps. Do three sets with a 30 second rest in between.
Push-up and Pull-up Combo
Step 1
Stand beneath a pull-up bar that is about two to three feet above your head. Jump up and grab the bar with both hands, and pull yourself up until your head clears over the bar.
Step 2
Lower yourself down until your arms are fully extended. Let go of the bar, and land on both feet. Drop your body down on the ground into a push-up position.
Step 3
Do one push-up, jump both feet forward so that they are tucked beneath your body. Jump up and grab the pull-up bar to repeat the whole sequence. Repeat the movement for 30 seconds without stopping for three sets. Take a 30 second rest between sets.
Interval Running
Step 1
Jog at a steady pace of 4.0 mph for five minutes on a treadmill at zero incline. Increase the speed to 6.0 mph for 1 minute, and bring it back to 4.0 mph.
Step 2
Increase running speed by 0.5 mph every two minutes up to 10 mph. Run at the higher speed for one minute, and jog at 4.0 mph for five minutes.
Step 3
Reduce your speed if you cannot sustain one minute of intense running. Reduce your speed to a walk between 2.0 to 3.0 mph if you are feeling extreme fatigue and developing cramps.
Step 4
After you have reached 10 mph, reduce your speed to a walking pace between 2.5 to 3.5 mph for 5 minutes.
Tips and Warnings
- Instead of doing each exercise set by set and by reps, perform each exercise for 30 seconds, rest for 30 seconds and move on to the next exercise. This method is called interval training, according to Coach Robert dos Remedios, author of "Cardio Strength Training," and it helps you maximize your caloric expenditure while saving you time in your workouts. Once you have completed one round, rest for one minute, and repeat the pattern two more times.
Things You'll Need
- One 25 lb. kettlebell
- One 25 lb. dumbbell
- Pull-up bar
References
- "Cardio Strength Training"; Robert dos Remedios; 2009
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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