In addition to eating a healthy, nutritious diet, exercising on a regular basis helps you burn calories and lose weight. One way to optimize your workout is to develop a workout routine that engages your entire body. Perform exercises that target various muscle groups all at once. Speak with your doctor before beginning any type of exercise regimen.
The Hundred
Perform this abdominal exercise by lying flat on your back on an exercise mat. Keep your legs straight and arms at your side. Slightly raise your head and tuck your chin into your chest. Elevate your legs above the height of your head, keeping your feet together. Bring your arms off the mat and next to your hips, with palms facing down. This is your starting position. Begin to pump your arms vigorously up and down within a range of six inches. Inhale and exhale over the course of 10 pumps, performing 100 pumps total. Rest for 30 to 45 seconds and repeat two to three times. Keep your lower back pressed into the mat and tightly contract your abdominals throughout the exercise.
Lunges
Work your thighs, hamstrings, core and gluteus muscles with the lunge exercise. Stand tall with your feet spread to shoulder-width. Step forward with your right foot and lower your body in a controlled manner. Engage your core muscles to help balance your body. Bring your left knee down, short of touching the floor. Your right knee should be positioned directly above your heel and your thigh parallel to the floor, so that your right leg forms a 90-degree angle. Contract your hamstring, buttocks and thigh, and push down on your right heel to power yourself up and back to the starting position. Then switch legs. Make the exercise more challenging by holding dumbbells. Do two to three sets of 10 to 12 repetitions.
Crunches
Lie flat on your back on an exercise mat and bring your feet in to form a 90-degree angle. Plant your feet firmly on the mat. Place your hands gently behind your head for support but never pull on your head during the exercise. Begin by pressing your lower back into the mat and contracting your abdominal muscles. Slowly roll your shoulders off the mat approximately six inches. Don't tuck your head into your chest. Hold at the top of the movement for one count as you exhale, then release and return to the starting position while inhaling. Perform two to three sets of 15 to 20 repetitions if you are a beginner.
Burpee
The burpee is a series of movements that work the entire body. Stand up straight with feet shoulder-width apart and begin by lowering into a squat. Keep your back straight and your weight on top of your heels. Lower yourself into a pushup stance by bringing your hands to the floor and kicking your legs back behind you. With a straight back, perform a pushup, then tuck your legs under your chest again. Transition into a squat thrust and power up hard enough to make your body hop. Place your hands over your head as you hop. This constitutes one repetition. Perform between 5 and 10 burpees in quick succession, rest for 30 to 60 seconds and repeat three to four times.
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