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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
Hi! So I am 14 I am 4'10 and I weigh ((edited by mod)). As you can see I am not average height and according to my BMI graph that I saw at the doctors. I am overweight. But that is only because I used to be on prescribed birth control to help my period flows(I m not having sex, trust me I am not ready and i am way to young)and that's common to gain weight. I have stopped now and I want to lose weight any advice? I want to be one of those thin fit girls who aren't embarrased to wear skirts and arm showing tops. Thank You Smile




Hey girlie,

If you've stopped taking the pills, your bod will probably even out in time! You can help it along by eating balanced meals, cutting out junk food/fast food, and getting exercise about 4-5 times a week. You won't get fit by sitting around - so get moving! Make good choices and constantly remind yourself about your goal <3 If you treat your bod right and make healthy choices, you can do it!
Lauren C.

by andsothelionfellinlovewiththelamb on 6/14/2012 10:34:41 PM

 
 


Please help!!!!
Okay so I am only ((edited by mod - please don't post your weight!)) and Im in 8th grade but my thighs are huge! Im going into those awkward stages but I haven't gotten my period yet. Lately I keep saying I'm hungry but Im really not! But I still eat! My brothers girlfriend and i are really really close, she told me that when i go into puberty it will get harder because my motablism isnt as high, is this true? How can I lose the leg bulkyness without losing my upper body's weight! Help! Lauren C.

by missfortunate on 6/14/2012 9:24:21 PM

 
 



MOD MOD MOD I have really flabby arms. Do you have any workouts that tone the upper inner area as quickly ad possible?The part where my armpit touches my arm. It's super flabby there. Can you tell me a workout that doesn't require dumbells or weights. And how long do You think it will take? I already run cardio and eat healthy. Thanks luv! xx




Hey girlie,

Check out these articles:

http://www.girlslife.com/topic/2-weeks-to-toned-arms.aspx

Everyone gets toned at different speeds, but it's important to remember that you won't see results overnight. You have to work hard and stick with it! Over time, you'll see - and feel - way more in shape Smile
Lauren C.

by Torrie55 on 6/14/2012 8:14:45 PM

 
 

so you have a ton of junk lying around your house and nothing to do with it. Plus you want some new jewelry without spending a ton. What do you do? Join my club and find out how to turn ordinary stuff around your house into funky and creative stuff! The club is called DIY Green!

by kpianoplayer on 6/14/2012 4:18:50 PM

 
 

MOD MOD MOD
I really like this guy. He's always on my mind. Last time we were together weflirted almost the entire time. One of his friends even commented on it. He smiles at me a lot or just whenever he sees me. He liked this girl but I'm not so sure anymore. Should I makea move and tell him that I like him? I'm sorta shy and just not real sure. Thanks for any help you can offer me.




Hey Girl--

Sounds like someone has a crush on you! He's probably just shy! If you feel too awkward to tell him you like him, why not suggest hanging out instead-- then let him take it from there




good luck!  
simone s.

by AMOURx10 on 6/14/2012 3:59:44 PM

 
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