Skip to main content

Fast Workouts That Really Work!


By Lucy Danziger, SELF Editor-in-Chief
Posted Wed, Nov 26, 2008, 1:47 pm PST

I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, shoehorning a sweat session seems next to impossible.

Luckily, the fantastic fitness team at SELF let me in on a little secret: You can get an hour's worth of fitness and calorie burning in 20 short minutes. Yes, I was skeptical at first, but this fat-blasting routine is as ultraeffective as it is speedy, and the secret lies in high-intensity spurts of energy. Here's how to do it:

• Pick any cardio you like (running, swimming, the elliptical trainer). Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You'll torch more calories in less time, while you burn fat faster. Follow this cardio session with a few of the following fast firmers for a total-body workout in less than 30 minutes.

• Tighten your tummy: Do two sets of 10 to 12 crunches on a stability ball. Research from the University of Auckland, Tamaki Campus, in New Zealand, revealed that using the ball makes crunches 20 percent more effective compared to hitting the floor.

• Firm up legs: Stand on left foot, hands on hips, and bring right knee to hip level in front. Trace a horizontal figure eight in front of you with knee. Then bend left knee and hop to right, landing on right foot. Repeat figure eight with left knee, then hop back to left to complete one rep. Do 10 reps, then hop back and forth 10 times to complete one set.

• Boost your bottom: Stand with feet hip-width apart, hands on waist. Shift weight to left foot and lift heel of right foot so you're resting on toes. Bend left knee and sink hips back, keeping weight off right foot (toes stay on ground). Rise up. Do 12 reps on left leg, then switch legs and repeat.

• Bare amazing arms: Holding a dumbbell in each hand, stand with feet hip-width apart. Raise arms, palms down, out and slightly forward to shoulder height. Slowly lower them behind you so weights almost touch. Do 12 reps.

• Slim all over: Stand with feet hip-width apart. Keeping legs as straight as possible, bend forward and walk hands out until they're under shoulders. Do two push-ups, then walk hands back and stand. Repeat twice, doing four push-ups, then six.

Ready for more tested toners? Check out Self.com for tips, tools and trimming tricks.

Comments

Post a Comment

Popular posts from this blog

FBI plans large hiring blitz of agents, experts

By James Vicini James Vicini – Mon Jan 5, 5:15 pm ET WASHINGTON (Reuters) – Wanted by the FBI: agents, language specialists, computer experts, intelligence analysts and finance experts. The FBI said on Monday it had launched one of the largest hiring blitzes in its 100-year history involving 2,100 professional staff vacancies and 850 special agents aimed at filling its most critical vacancies. The agency, which seeks to protect the United States from terrorist attack, fight crime and catch spies, among other duties, said it currently has more than 12,800 agents and about 18,400 other employees. Since the Sept 11, 2001, attacks, the FBI has been criticized for not having enough employees fluent in foreign languages and for not moving fast enough to upgrade its computer system. FBI Assistant Director John Raucci of the Human Resources division said the federal law enforcement agency is seeking to bring more people on board with skills in critical areas, especially language fluency and ...
Post a Comment
Read more

Anti-cancer foods

Posted by: Zap Mon, Sep 29, 2008, 1:44 pm PDT Source: Yahoo Health It turns out that a healthy diet can help to override any cancer-prone genes you might have at work in your body. "Nutrition has a bigger influence on cancer than inherited genes, which means you could significantly reduce your odds of the disease through diet alone," explains Joel Fuhrman, M.D., author of Eat for Health (Gift of Health Press). OK, OK. I know what you're thinking right about now: She's going to tell me I have to eat kale at every meal. Not so! I mean, for the record, you should always eat as many fruits and veggies as possible, because they will dramatically lower your odds of ever hearing the dreaded diagnosis. But there are many other, less rabbity ways to eat away at your cancer risk. Add whole grains to your diet. My two faves, aside from a thick piece of freshly baked whole-grain bread? Oatmeal with a pinch of cinnamon for breakfast, or brown rice with a chicken and veggie stir-f...
1 comment
Read more

Why Disasters Are Getting Worse?

By: AMANDA RIPLEY Thu Sep 4, 12:40 PM ET In the space of two weeks, Hurricane Gustav has caused an estimated $3 billion in losses in the U.S. and killed about 110 people in the U.S. and the Caribbean, catastrophic floods in northern India have left a million people homeless, and a 6.2-magnitude earthquake has rocked China's southwest, smashing over 400,000 homes. If it seems like disasters are getting more common, it's because they are. But some disasters do seem to be affecting us worse - and not for the reasons you may think. Floods and storms have led to most of the excess damage. The number of flood and storm disasters has gone up by 7.4% every year in recent decades, according to the Centre for Research on the Epidemiology of Disasters. (Between 2000 and 2007, the growth was even faster - with an average annual rate of increase of 8.4%.) Of the total 197 million people affected by disasters in 2007, 164 million were affected by floods. It is tempting to look at the line-u...
Post a Comment
Read more