1. Combine strength training and cardio into one workout for serious metabolic conditioning.
2. Muscle mass burns more calories than fat, so strength training is a must if you want to drop pounds. Include at least three 30-minute sessions each week, making sure to work every part of your body.
3. Switch up the order of your routine every now and then time to keep your muscles guessing and to beat boredom. If you run outside, do your loop backward. When weight training, mix up the order of your moves.
4. Multitask! Don’t just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time. Try these multitasking moves that work more than one part of the body at once.
5. Find a meaningful personal goal that alone will keep you motivatedto work out.
6. Combine strength training and cardio into one workout for serious metabolic conditioning.
7. Don’t run every day. Vary your cardio workouts to prevent overuse injuries and to strengthen other muscles.
8. Run or bike with someone faster than you to push you to increase your speed or distance. It could be a workout buddy, a stranger on the treadmill at the gym, or that runner just up the trail from you.
9. Set small goals, one each month, such as to work out three times a week or do five push-ups every day. You’ll feel accomplished at the end of each month, which will inspire you to set more goals.
10. Rest days are essential for three reasons. They give your body time to repair and get stronger, help prevent injury, and offer you a mental break.
11. Combine strength training and cardio into one workout for serious metabolic conditioning. Try this 30-minute workout that mixes jumping rope with bodyweight exercises.
12. Don’t just target trouble zones when strength training. Work your legs, butt, abs, back, and arms equally. Remember the more muscle mass you create overall, the more calories you’ll burn, which decreases your total body-fat percentage to reveal your sculpted muscles.
13. Leave workout gear around your house, such as dumbbells by the TV or an unrolled yoga mat on the floor of your bedroom, for in-your-face reminders to fit in a little fitness whenever you can.
14. Just because you went for a run doesn’t mean it’s a great idea to eat an ice cream sundae and fries afterward. Fuel yourself appropriately, whether it’s with a 150-calorie snack or 400- to 500-calorie meal that’s complete with veggies, fruit, protein, and whole grains.
15. Running outside not only boosts your mood, but the uneven terrain, especially when trail running, also requires more balance, agility, and coordination, which makes your muscles work harder.
16. Short on time? The average person burns 400 calories in 20 minutes when doing kettlebell exercises.
17. Sugary sports drinks aren’t necessary unless you’ve been exercising intensely for over an hour. So for shorter workouts, rehydrate with water or coconut water.
18. Mix up cardio machines within a workout to target different musclesand keep your workout exciting. This workout combines the rowing machine, elliptical, and treadmill.
19. For maximum calorie-burning results, weightlifting is great, but you still should do cardio. HIIT (high-intensity interval training) cardio is the most effective, especially if you want to target belly fat.
20. Three to four 45-minute HIIT workouts a week are all you need to lose weight.