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HEALTH & FITNESS | WORKOUTS

Tone up with this 30-minute challenge

 
Trying to tone up those upper arms to look hot in a tank? Or get a better booty for those lazy days at the beach? This circuit has intervals for quick cardio, leg lifts to keep your booty tight and your thighs toned and push ups to start working on those arms. It’s fast, but it’s also a total flab buster.

 

To start, make sure that you are hydrated and well stretched. Make sure to stretch your quads, hamstrings, arms and back before you begin so that you avoid risk of injury. Next, measure around 200 meters (about 225 steps). In the suburbs, that’ll be around three to four mailboxes away from yours. A good thing to do is use landmarks to make a more accurate starting and ending place for your sprints.

 

Now that you have your track laid out, run at 80-percent for 200 meters and right when you get to the end, get down and do 5 push-ups.

 

 

Next, jog back. That jogging time is your rest time, so don’t go too fast! When you get back to your starting point, wheel around and run at 90 percent to the end.

 

When you get there this time, get down on your back and bring your legs into the air. Don’t let them touch the ground throughout this part of the exercise. Instead, do a kick like you would if you were swimming. Every four kicks count as one leg lift. Do five leg lifts, and then jog back.

 

This time, sprint as hard as you can to the end and do 5 more push-ups. You will keep repeating the circuit until you have done a total of 6 sprints: first 80 percent, then 90 percent, then four at 100 percent. After each, you will alternate doing leg lifts and push ups. If you can, after the last interval, sprint in instead of jogging to give yourself a final challenge.

 

Make sure to drink water before you begin and as you need it during the work out, but try not to use getting water as an excuse for taking a break, because this workout is meant to be challenging and rewarding. Stretch after you finish for at least ten minutes. Ideally, you’ll stretch for thirty—this lengthens your muscles and makes you look long ‘n’ lean.

 

As you continue to do this work out (take a day in between each time to give your body time to rest and recover), you’ll be able to increase the number of push-ups and leg lifts after each sprint. When you feel comfortable and think that you can do it, start doing 10, then 15, then 25.

 

 

BY TESS MORAN ON 6/14/2012 12:00:00 AM

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MOD MOD MOD MOD
Hey ! I just got a treadmill & I want to know how long & how many times a week should I run? Also do you have any articles to help get curves & tone my thighs? Also what are things I can eat & drink to help stay in shape & loose weight. Thanks!Smile




Hey girlie,

I would start off run/walking 30 minutes. Push yourself a little bit past what feels comfortable. Each day, try to extend your running spurts so you rest less during your workout. Over time, you'll challenge yourself to get even better and will be able to run longer! As for how many times per week, I would say 3 or 4 is great. Give yourself at least 2 days a week to rest so your muscles can recuperate.




And check out our Workouts and Eat Right tags. There are tons of articles there - read through them and pick the ones that work best with your lifestyle!

http://www.girlslife.com/category/workouts.aspx

http://www.girlslife.com/category/eat-right.aspx 
Lauren C.

by victoriabieberz on 7/29/2012 10:26:34 PM

 
 

This looks like a good workout. I am going to try it. Will this workout burn LOTS of calories

by 35sh7 on 7/24/2012 1:24:45 AM

 
 



MOD
Hey this workout looks perfect for me! Now i know good results most often dont come quickly, but school starts in a little over a month and if i eat healthy and stay true to this workout, could it give some visible results like less of a muffintop or slimmer legs? Does this also tone your bottom? Thanks! Smile




You betcha, girl! Running gives you lean muscle in your legs, and the rest works on your core. Good luck! 
Carrie R.

by KaylieGurl663 on 7/16/2012 4:56:47 PM

 
 

hey do u guys have any workouts for the butt and to define my curves Smile

by candyprincess97 on 7/12/2012 8:12:54 PM

 
 



MOD
I am very confused about this article. I love the workout set up, but I do not understand this "run at 80-percent for 200 meters" is that meant to imply your total heart rate or what? Thank you. -xoxo M




Hey girl,

Yeah, I think it might mean your maximum heart rate.
Kelly G.

by lion'n'othello rose on 7/11/2012 9:31:36 AM

 
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