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HEALTH & FITNESS | WORKOUTS

Get fit faster: Pump up the cardio

 
Sculpting exercises, like the ones featured in our 30 days to a bikini bod special, tone muscles. But cardio exercises, such as walking, running or aerobics, burn the most calories. Getting your engine going burns anywhere from four to nine calories per minute, depending on your body weight and how fast you’re moving. The more vigorously you move, the more fat you burn.

 

If you’ve never run regularly, start by walking and inserting 15- to 30-second jogging intervals every five minutes. As you become more fit, run for longer stretches and decrease the time between intervals. If running is too much for you, stepping is the next best thing. Although walking fast up stairs is great, going down can strain your knees…so go slow. Or eliminate knee stress by stepping up on an exercise step-bench and then stepping down backward. Face the bench as you step up and down, periodically switching the leg that leads. Add arm movements to up the intensity. (If you don’t have a step-bench, use the bottom step of a staircase.) Walk, run or step at least 30 minutes daily.
 
 

BY MARTICA HEANER ON 3/15/2012 12:00:00 AM

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Mod Simone S.
Thanks for answering!
I asked my mom, and she said that she doesn't want me to be alone in a neighborhood, and, like, none of my friends were up for the challenge...So what do I do? Is running in place good? Maybe I could run around the edges of my room? What do you think?




Hey girlie,

You could, but that would get pretty boring after a while! The best way to stick to a workout routine is for it to be fun, so we wouldn't recommend that. What about getting cardio by doing a kickboxing DVD, Zumba, or pilates? They're great alternatives to jogging!!
Lauren C.

by Graciegang on 6/15/2012 12:06:16 AM

 
 

Mod mod mod
I really wanna start running, but I don't have anywhere I can. I live off of a highway (my mom says running beside it is a bad idea--and I agree), and I don't have much room.. So is running in place a good idea? Also, my goal is a flat belly and smaller thighs. Is it a good idea to use running as my main cardio, then do a couple other moves (like planks, sit-ups, squats, etc.) to reach my goal? If so, what moves do you suggest? I want to be in really good shape by the time I go to camp in late July.
Thank a million!(:




Hey Girl, 

Maybe your mom will agree to drop you off in a sidewalked area while she does errands? Do you have any friends whose neighborhoods you can run in? Your workout plan sounds pretty good to me-- check out our fitness page for more ideas. 




good luck--  
simone s.

by Graciegang on 6/14/2012 11:55:30 AM

 
 



Mod!
I have a ton of fat on my butt and thighs, and I really want to get rid of it! Besides eating healthy, I really want to start adding more cardio. I really hate running and jogging though! I have a bike and a gymnastics mat at my house, what can I do? And how often should I do cardio a day - I really want to loose like 15 pounds.
Thanks!




Hey girlie,

Try doing about 60 minutes of cardio each day! This can be all sorts of things - jogging if you get into shape and end up liking it, doing a kickboxing DVD, playing soccer with friends, swimming laps, biking uphill, etc. Lots of options! Pair that with healthy meals and toning exercises (yoga, pilates, or exercises like these) and you'll feel results over time! Smile
Lauren C.

by ilovehamsters77 on 5/27/2012 11:46:34 AM

 
 

Mod Mod Mod!!!!

I workout alot, but i need a workout that's balanced and includes stuff for my belly, arms, legs and heart. What should I do???

-tanvi819

by tanvi819 on 4/1/2012 8:11:13 PM

 
 



MOD MOD MOD
I need to lose belly fat before the summer because I want to compete in swimming and basketball activities. I also need stronger legs and stronger arms without equipment. What should I do? Also, what videos can I watch to help me.




Hey girlie,





Pair all of these with some straight-up cardio workouts and healthy, well-balanced meals (without much junk food or fast food). Treat your bod well and it'll thank you! Smile 
Lauren C.

by selenahayley on 3/29/2012 3:42:11 PM

 
 

MOD MOD MOD! okay so my mom doesnt believe in workouts... as in if she saw me exercizing she might flip. idk what to do cuz i only have a little left to get to my perfect tummy!! helpp

 

You can get in a workout in your room alone or while hanging out with friends. Playing sports is the perfect way to work out without actually "working out".

Amanda P.

by BoysCheerleadingLife13 on 3/28/2012 4:25:51 PM

 
 

Okay I am an avid soccer player and it is lterally one of those things I cherish dearly in life. Now there is only a fall team and none for the spring season. I need help knowing how I should condition and train for tryouts coming in august. thanks!

 

Check out this post about how to train for tryouts:


 http://www.girlslife.com/post/2011/08/01/3-fun-ways-to-cross-train-before-tryouts.aspx

Amanda P.

by 16033 on 3/26/2012 4:47:53 PM

 
 

Mod mod mod!!
Hey please help me!!! I have a double chin and i do not like it! Pleasw recomend some kind of a workout of eatting habbits to help me liise my double (tripple) chin!!!!!!!!! Please help me asap! I dont even like to take pictures anymore!!!! Thanks!! And girls, leave comments about this on my profile too!! Rhanks!! Love u!!! Smile

 

The first thing you can do to minimize the appearance of a double chin is to have excellent posture. If you hold your neck high it will be less noticeable. Check out these exercises:  http://www.wellbeing-information.com/double-chin-exercises.html. Also you can contour under your chin with a shimmer-free bronzer to minimize the appearance as well.

Amanda P.

by Sunny4132 on 3/26/2012 3:46:47 PM

 
 

Hey I really want to wear a bikini this summer and feel good about my body!!
I'm not over wieght but I'm not skinny skinny! What workouts would you recommend for me to do to
Get in bikini shape before summer and should I just eat healthy snack or what?? Please help ;)

by M_s16 on 3/25/2012 8:02:12 PM

 
 

I'm 11, 5'1, and 118 Ibs.I think this is overweight. But im athletic, and dont eat a lot but i weigh that much!In gym on my mile i got a 8;38 thats good in our gym. And i'll eat good and ecrisise good but then a week later i stop.Plus i'm not comfotable talking to my dad about losing weight thats where i gain all my weight but i dont know what to do help.

by dana0323 on 3/24/2012 8:13:12 PM

 
 



MOD MOD MOD MOD MOD MOD MOD MOD MOD MOD MOD
Help please! I want to lose weight because I am way overweight and I do not like the look of my body. I always find things here and on other websites that are good, but I can not find the energy to get started. I really do not have motivation either; I have a goal, but what it will take to get there seems to be like to much. So do you have any tips to help me get started and stick to it? BTW I would really like to lose some weight before the end of June because I am going to Disney for about a week. Thank you so much!




Hey girl,

You gotta find a plan that works for you! First, pick out the exercises and workouts that sound the most fun to you. Swimming, playing soccer, sprints, biking, pilates, kickboxing - they can be so fun that you don't even feel like you're working out! Next, it's food. You need to make healthy choices when it comes to your diet. Add more veggies, fruits, lean meats, and smart snacks (yogurt, nuts, granola). Cut down on junk food, fried food, fast food, and processed food. Eat more smaller meals throughout the day instead of huuuuuge portions. And finally, get a day planner. Schedule time for those workouts in each day. I've always found if I put an exact time for something on my schedule (3:00-3:45, for example), it makes it way harder for me to skip out on it!
Lauren C.

by lion'n'othello rose on 3/22/2012 9:51:32 PM

 
 

*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*MOD*
Okay,I'm almost 12,5'1 and 128 pounds.
I'm trying to lose weight,do you think this is a good (and safe) diet/workout rountine?
A granola bar and fat free milk in the,morning (I'm not really hungry),salad ad ft free milk for lunch,and chicken with carrot sticks with water.
And for exercise,I take my 2 minute walk to and from school today,jog and/or ride my bke for a couple of hours after school and do lunges with a 2 pund weight in each hand.My goal is t at least get down to 95 to 100 pounds.And im completely cutting out chips and once in a while some candy and cutting down on diet soda.
Thnx! Laughing

 

That sounds like a really good idea. Make sure you eat a balanced diet and you sound like youre absolutely golden Smile xoxo kerra

Kerra S.

by iwantmyperiod on 3/21/2012 10:11:56 PM

 
 



MOD MOD MOD
Im 12 years old, 5'7", and i weigh 120 pounds! im good at sports and im athletic... and you cant tell that i weigh that much, but it makes me feel bad because all my friends are like 100. do i weigh too much, and how can i loose weight?




Hey girlie,

Don't worry about how much your friends weigh. Every girl is different! You're tall and athletic and your weight is totally fine! There's no need for you to lose weight!
alicia m.

by karatesis7 on 3/20/2012 11:49:13 AM

 
 

mod mod mod
ok, so heres the thing. i hate sports so much, and nothing gets me moving. i hate sweating too. my mom is forcing me to be in a sport. is there a sport that fits my prob...thx!!!



Hey girlie,

You can try to get involved with a swim team?  Or a lighter sport such as tennis or softball? Jordan S.

by cutiepie14231 on 3/19/2012 8:35:21 PM

 
 

MOD! MOD! I want to lose leg fat and stuff. Im really athletic and have nice abbs but i need to lose my leg fat! please help me cause recently i have sort been starving myself so that i can lose i want a better alteritive!! Frown Help



Never, ever starve yourself, babe! That actually does more harm than good.  When your body thinks you're starving it actually stores more calories as fat than it would otherwise.

Take a look here:

 http://www.girlslife.com/post/2010/10/11/I-Cant-Lose-Weight.aspx

Jordan S.

by soccerdgurl77 on 3/19/2012 6:32:43 PM

 
 



MODMODMODMOD
help plz! Hey I'm going to voulenteer at a church summer camp and there are a lot of cuties there! the last day is a water day for kids , and after a party for us! Smile But the prob is that we need to wear bathing suits! So here are my questions:
1. what is some good tummy toning exercises?
2. Better eating choices
( P.S. i'm 13 almost 14 and i'm almost 5"10 and i'm not good at running for long periods of time and i'm always hungry! also i'm --- pounds so i just want my tummy to look better not lose too much weight!!!) THX A BUNCH!!! Laughing




Hey girlie,

1. Here are my fave flat-ab workouts! Give them a try. And also take this advice: lose the salt! Salt can make your tummy bloat, so if you cut most of the salt out of your diet, your belly will feel even slimmer - naturally!

http://www.girlslife.com/post/2011/06/10/Get-rock-solid-abs-by-July-4th.aspx?cp=all

http://www.girlslife.com/post/2012/02/17/60-sec-secret-to-a-flat-belly.aspx?cp=all

2. The best thing to do is eat smaller meals throughout the day! That way, you satisfy your hunger while also letting your metabolism constantly work and burn calories. Make healthy choices like salad, fruits and veggies, hummus and pita, salmon and lean meats, nuts, etc. It might be tempting to snack on chips or cookies when you get home from school, but resist those urges! Cut out fast food, junk food, and over-processed food and instead, choose these healthier options. We also have lots of healthy recipes to inspire you (click here and here). You'll feel SO much healthier - and your bod will thank you!
Lauren C.

by caramelcutie3233 on 3/18/2012 12:38:02 PM

 
 

how come it takes forever to get my comments posted!

Hey girl,

We don't have live mods between 1 am and 9 am EST, so at 9 am EST we catch up on all the comments that have come in between those hours, including yours. We're working to answer everything as fast as we can when we log in at 9 am EST!

Meghan D.

by may9 on 3/17/2012 1:23:33 AM

 
 

MOD! im 13 and 30lbs over weight. i have a muffin top. i have amazing calf's but fat thighs. i know what i can do for my arms but not my stomach and thighs. i want to lose at least 25 lbs by April 2 (or see a huge difference in my body). this is cuz that will be one yr sense i sprained my ankle really badly. to where i could start doing sports on jan first. i gained about 35lbs because i could not be active. now im on my bike practically every day (it has rained all week where i live) and i need to lose weight for the school trip to the beach! oh did i mention that im also doing stuff for high school color guard? ya lots of exercise there. HELP!

Hey girl,

That sounds like a pretty big weight loss goal for such a small amount of time -- instead of focusing on how many pounds you want to lose, focus on being healthy at your own pace! If you're still recovering from your ankle injury, you don't want to overdo anything and hurt yourself even more. Don't worry about your school trip -- it will be fun no matter what you look like, and your friends know you were injured, so they're not expecting you to be perfectly fit by the trip! Keep exercising like you are doing now and stay healthy, that's all you need to think!

Meghan D.

by may9 on 3/17/2012 1:14:35 AM

 
 

MOD
Ok since the snow is almost gone, I want to start running. I just ran, played soccer, and rode my bike for about 40 minutes tonight. I want to get a flatter stomach so if I do this everyday will i see a difference by summer?

 Hey girl,


If you do cardio and exercise, along with eating healthy, you should see a difference after a few weeks, but it depends on the specific exercises and intensity you're doing! Focus on being healthy and not your size / weight, because health is what really matters!

Meghan D.

by alyssa737 on 3/16/2012 11:54:07 PM

 
 

I need to lose belly Laughing
PERFECT TIMING GL!

MOD MOD MOD MOD MOD MOD !
You should host an facebook chat about being fit.
I think you did on last year but they're just really fun.
I love your guys fb chats!

by *GingerForev* on 3/16/2012 12:20:45 PM

 
 

MODMODMODMODMODMODMODMOD
Sooo, okay. We have a Florida trip coming up in like three or four weeks(: but, I have a little bit of a lower tummy and even though I'm on the track team and everything, I just can't seem to get it to go away! Do you have any diet and workout tips that will definitely fix this sitch? Thanks a ton(:
<3 Bug(:

 

 

Hey girly!  We totally do!  Check out these articles

 

http://www.girlslife.com/post/2012/02/21/Two-moves-to-flatter-abs.aspx




http://www.girlslife.com/post/2012/02/17/60-sec-secret-to-a-flat-belly.aspx







Good luck!




xo,
channa r.

by pupcake101 on 3/16/2012 11:21:01 AM

 
 




MOD MOD MOD
So I was really excited for Spring Break but now I don't know what I'm going to do for a week. Any ideas for things I can do at home and out of the house? thanks!




Hey babe,

Sit down and think carefully about all the things that always make you think, "Man, I wish I had time for that!" when school is in session. For me, it's stuff like taking a nap/sleeping late, taking a bubble bath, painting my nails, having a movie marathon, going to the mall with friends, reading a new book, doing something kiddy like coloring in a coloring book, hanging with my parents, learning to cook a new meal, picking up a new hobby like knitting, or getting creative and writing. If I had a week totally free, I would explore the city with friends and try to fit in all these things! Give this approach a try and I bet you'll come up with lots of stuff Smile
Lauren C.

by kikidee12 on 3/16/2012 12:24:36 AM

 
 

My school does not let us drink water when we are running in PE because they say we will get cramps. The problem is it gets really hot where I live (some days its over 100 degrees) and I get dehydrated really easily. Sometimes I feel like I am going to faint or pass out. What should I do?

by angrybirds99 on 3/15/2012 10:29:37 PM

 
 



MOD
For gym class I have to run almost a mile every class period (not including running during games) but the problem is I hate running. It's always super hot outside where I live so this just makes it worse. Also when I run the timed mile and I push myself I throw up. Help!




Hey girlie,

It's just because you might be a little out of shape... or stressing about running it in the first place. Try to get cardio in your day even when you don't run during gym. Play soccer with friends, jog after school, do a kickboxing DVD, etc. All these things will help you build up endurance over time, which will make the mile seem like a piece of cake Smile And don't forget to hydrate when it's hot out! A little water bottle can help you take deeper breaths, stay calm and cool, and avoid throwing up.
Lauren C.

by 12coco on 3/15/2012 8:53:37 PM

 
 



MOD MOD MOD MOD MOD
I have icky acne that A) doesn't go away, B) It hurts, and C) I don't like it! I really wanna get rid of it and don't know how! My skin is sensative, i've tried neutrogena, olay, clean and clear, st ives, tons of masks, and pretty much everything else! I haven't gotten my period, so that shouldn't be the cas, but i could drink more water. I play volleyball summer & winter and basketball in the fall. I sweat a lot, but i need help/advice! PLLLEEEAAAAASSSSSSEEEEEEEEE help!




Hey girl,

If you're already eating a good diet, drinking enough water, not touching your face during the day, getting enough sleep, and washing with a gentle cleanser in the morning and at night, there's ONE more option... try talking to a doctor. A dermatologist can look at your skin and figure out exactly what you need to control your oil/acne <3
Lauren C.

by r1n2s3 on 3/15/2012 8:24:01 PM

 
 



MOD MOD MOD MOD MOD MOD MOD MOD MOD MOD MOD
Hi I was wondering if this all matched here r links to the clothes:
http://www.ae.com/web/browse/product.jsp?productId=0313_1048_400&catId=cat1320034
blue skirt with pink flowers
http://www.target.com/p/Xhilaration-Juniors-Lace-Top-Assorted-Colors/-/A-13939806#?lnk=sc_qi_detailimage
Forest green lace top
All this with like a weaves belt if this doesn't match what can I where with the top? Thank you so so much




Hey girl,

I think that would be ADORABLE! Maybe with a white or navy tank top underneath? Smile Super cute, it's so perf for spring.
Lauren C.

by sparklysharpie on 3/15/2012 7:44:30 PM

 
 



MODMODMODMOD
Hey guys! I'd like some help please! This summer I'm gonna be swimming a lot and i'm volunteering at a camp that on the last day has a water day for the kids, and afterwards, a party for us! We need to wear our bathing suits and there are a lot of cuties there! i'm getting worried bout my tummy! i'm not that chubby, but soon i'm gonna end up going into over weight zone! Any tips to tone my tummy and get fit? ( P.S. I'm 5'10 and a half and i eat A LOT! ) Thx! : )




Hey girlie,

Since you already will be doing lots of exercising (swimming is great for staying in shape!), just try to cut back on your portion sizes at each meal and replacing "bad foods" (junk food, fast food, sweets) for healthier choices, like veggies, fruits, granola, yogurt, or nuts. Small substitutions can make a big difference! If you take your time while you're eating as well, you'll be able to listen to your body and won't eat more than you need - you'll feel full and will know to stop Smile It takes some work because you're going to have to be disciplined and tell yourself "No" sometimes when you wanna reach for an unhealthy snack, but you'll be treating your bod right! <3
Lauren C.

by caramelcutie3233 on 3/15/2012 5:28:18 PM

 
 



MOD MOD MOD MOD!!! So I play basketball, (mostly just running back and forth making free throws)for about 1-2 hours everyday. Is that good cardo? I really want to work on getting a flat stomach, and toned thights for summer.. any workouts I can do that involve basketball? Thanks xoxo .




Hey girl,

That's a great workout because A) It gets you moving, and B) It's FUN! If you're feeling like you wanna step it up, try doing longer distance runs, sprints, bleacher drills, or something totally different like kickboxing, pilates, playing soccer with friends, biking, or swimming. It doesn't hurt to mix things up sometimes to keep your bod feeling challenged... and to make sure you're still having fun Smile 
Lauren C.

by Symphoni789 on 3/15/2012 5:10:15 PM

 
 



MOD MOD MOD
today at school i dropped my food and my crush laughed at me. I am having mental breakdowns in frech and history with mr young. what do i do? i really do want to learn about the history!!!!!!!! omg.




Hey girlie,

Sometimes, our days feel TOTALLY stressful. But you gotta just take a deep breath, deal with each problem on its own, and remember the tomorrow is a new day. Act confident until you feel confident again. We all make mistakes and we all have embarrassing things happen to us - all you have to do is read our Blush Much? articles and you'll see that! Smile If you're having trouble grasping concepts in school, don't be afraid to raise your hand and ask questions, go up to the teacher after class for one-on-one help, or ask your friends if they get it. If you really do want to learn and get better, you HAVE to speak up so you can get help! <3 Even if your teacher isn't your favorite, he's the expert - so give it a try and ask!
Lauren C.

by ihaveguyproblems on 3/15/2012 4:25:32 PM

 
 



Hey mod!
You know when ur exercising and you feel the "burn", what does that mean? Does that signal that the area is burning fat? Thanks ;)




Hey girlie,

There are all sorts of scientific (aka confusing and full-of-big-words) answers to your question... but the easy way to think about it is like this. Imagine your muscles like a building, made of bricks. As you work out and test those muscles, they contract and those "bricks" break down. After your workout, your muscles build back up again, putting those bricks back together and making them even stronger than before. When you work out again, you push yourself and the same thing happens. Over time, your "buildings" (aka your muscles) are SUPER strong because this has been happening. Make sense? Smile 
Lauren C.

by Bubblebabygurl on 3/15/2012 4:20:34 PM

 
 



Modmodmodmod!!!!
Next yr I'm gonna be a freshman. I really wanna get into a sport and I'm pretty good at volleyball. Im not fat and im kinda in shape but i really wanna get back into good shape. I'm not excepting to be on varsity but I wanna be good. What are good exercises to work on. I really wanna work on my abs and legs. Thanks so much!!

 

Hey girl! Thats great you want to play volleyball! Try these moves to get super fit in time for try outs: 

http://www.girlslife.com/post/2012/03/12/Get-fit-faster-Pump-up-the-cardio.aspx 

Good luck!! xo, Erin M. 


erin m.

by Deedles1621 on 3/15/2012 3:08:03 PM

 
 



Mods: I have a question. How can i contact a live person (To get a response.)? I have a question about viewing a sample issue of your magazine before purchasing a subscription....I looked under "Contact us", and i did contact you a week ago, and no one got back to me....help. Thanks!

 

 Hey girl! Check out this link for subscription info 


xo, Erin M. 


erin m.

by sportygirl133 on 3/15/2012 11:52:19 AM

 
 

This is awesome! EXCERCISING IS FUN! ALL of you guys who say nay should say YAY!!! Smile

by Minaxoxo on 3/15/2012 2:31:46 AM

 
 

So cool!

***Hello! L-O-V-E Taylor Swift? So do I! If you're a HUGE, kinda big or somewhat fan, please come join my club 'Taylor Swift Fan's 4-ever!' I hope some people will join! (P.S, I post every day and the officers are AWESOME about posting, too)Thanks a bunch and hope to see ya there!***

by DaNcInGQu33N9812 on 3/15/2012 12:19:02 AM

 
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