The key to a great exercise plan is finding an activity that you enjoy and can stick with. Be sure to incorporate cardio exercise and strength training. Try to do a variety of activities so that your body is constantly challenged. Aim for four or five sessions of cardio and resistance exercise each week. The cardio sessions should last between 30 and 45 minutes, and each strength training session should be at least 20 minutes.
Cycling
The 60-minute cycling hill workout was designed by cycling coach Lance Leener. This workout burns 635 calories, according to "Fitness Magazine." Ride your bike at a moderate pace for 15 minutes to warm up. Then find a hill that takes between one minute and one minute and 30 seconds to climb. You will climb this hill six times, riding down the hill in an easy gear to recover after each climb. Stay seated for the first two climbs, then stand halfway through the third and stand for the last two. Increase your resistance with each climb. Once you have finished your climbs, ride at a moderate effort for 30 minutes and then cool down for five minutes with an easy ride.
If you don't have an hour, you can try Leener's 35 minute speed workout and burn 370 calories. Start with a 15 minute warm up. Do six sprints increasing the length of sprints as you go and alternating between sitting and standing. As your sprints lengthen, give yourself more time to recover. Ride at a moderate pace for five minutes before a five minute cool down.
Running and Walking
You can burn 500 calories with an hour of Robert Pennino's treadmill interval workout, according to "Fitness Magazine." Start with a 10 minute jog at 5 mph. Alternate between sprinting, jogging and running for 45 minutes before a five minute cool down. If you want a low-impact workout that can be done outside, try instructor Jill Aucoin's 35-minute power walking and jogging workout. Alternate every five minutes between a basic walk and a more intense power walk or jog. This burns between 161 and 191 calories, notes "Fitness Magazine."
Swimming
Start by swimming freestyle for four lengths, or 100 yards. Do a flutter kick on your side for two lengths without a kick board and then do two lengths with a kick board. Swim freestyle at a moderate to difficult intensity for 10 lengths, or 5 laps. It should take 50 to 60 seconds to swim each lap. Swim at a slower pace for four laps. Each lap should take between a minute and a minute and 15 seconds. Pick up the pace and swim at a moderate intensity for four lengths and then slow down for four lengths to cool down.
Weight Training
Strength training is an essential part of a great exercise plan. Developing muscle increases your metabolism because muscle burns more calories than fat. A strength workout should have eight to 10 exercises that work each of your major muscle groups. Be sure to work the chest, back, arms, legs, butt, abs and shoulders. You can use free weights, resistance bands, weight machines or your own body weight to strength train.
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