Achieving a lean and toned body requires some patience, time and discipline. A number of different workouts can set you on the path toward building muscle and enhancing definition such as high-intensity cardio workouts and basic weight training. Incorporating different forms of exercise into your workout regimen serves to better target all of your different muscle groups.
Running
Whether on a treadmill or outdoors, running offers one of the most effective workouts for toning and defining your entire body. Running works muscles from head to toe including your calves, quads, hamstrings, buttocks, abs, arms and back muscles. Furthermore, running can burn anywhere over 500 calories per hour depending on your speed, intensity and current level of physical fitness. A 160-pound individual, for example, can expect to burn about 1,000 calories in a single hour running at a pace of 8 mph. Try running at an incline to intensify your workout and receive faster results.
Kickboxing
Kickboxing conditions and tones the body by combining elements of martial arts, boxing and aerobics for an intense cardio workout. Kickboxing primarily targets the legs, buttocks, abs and arms, but offers auxiliary benefits to muscles throughout the entire body. An hour of kickboxing can burn between 350 and 450 calories per hour. Kickboxing sessions typically incorporate moves like punches, kicks and jumps to get your heart pumping in order to support maximum calorie burning.
Cycling
Freestanding and stationary bikes are both effective at strengthening muscles throughout the legs, buttocks and abs. Biking at a leisurely pace of less than 10 mph helps burn around 300 calories per hour. Biking at a faster speed or uphill can further promote muscle definition and burn more calories per hour. Try incorporating different forms of cardio exercise like running, swimming and jump roping to work different muscles to reveal a leaner and more muscular body.
Weight Training
Weight training not only helps to increase muscle mass, but also serves to burn fat more efficiently. Thirty minutes of weight training following cardio exercise each day is sufficient for promoting muscle development. Furthermore, building muscle helps to enhance strength and endurance while performing other types of exercise and allows you to burn calories at an even more rapid rate.
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