Summer is here again and most of us definitely aren’t ready to be our best-beach selves. Need to see results fast? Try combining cardio training with some resistance training in a six-day-a-week fitness regimen. Do each component twice a week, for a total of six days, with one day off. And as with any new exercise regimen, speak to your doctor first.
Spend Two Days a Week Doing High-Intensity Exercise
Twice a week, do a high-intensity routine incorporating cardio and resistance for 20 minutes (including warm-up/cool-down).
Ideas: Warm up with walking for two to three minutes. Then do one minute of jumping jacks, then one minute of push-ups, then one minute of running or walking up a hill, then rest 30 seconds with easy walking. Repeat your high-intensity routine four times.
Then do a few minutes of stretching to cool down, for a total of 20 minutes. Include the warm-up and cool-down, as both are important for any boot-camp/high-intensity routine.
Spend Two Days a week Doing Resistance Training
Twice a week, do resistance training for 15 to 20 minutes. You can use your own body weight for resistance training, doing squats, lunges, push-ups and triceps dips. The major bonus of resistance training is that because it builds muscle, and muscle burns more calories than fat tissue does, your body continues to burn calories even after the workout is finished.
Spend Two Days a Week Doing Interval Training
Twice a week, do interval training for 20 minutes. Doing something fast, then slow, is an effective fat burner. Instead of going for a 10- to 20-minute light jog, for example, do a burst of sprinting until you are out of breath, walk for a while, then sprint again. Do this regularly and both your speed and stamina should start to increase. If you want to target your lower body run for five minutes, then do squats; run, then do lunges; run, then do step-ups.