Cardio Training

You might get motivation to burn fat and lose weight while shopping for clothes on Black Friday. How?


Why clothes shopping? According to an article in Fitness Magazine, 88% of women say a shopping trip to buy clothes "woke them up" about the size of their bodies.

And, 41% say they started working out after a clothes shopping trip (20% of those actually stayed with their workout programs).

And, the body parts these women wanted to improve most: waist, butt, legs and hips....not surprising.....

Here's how to do just that: start today shaping your body with these workouts:

Try these 2 shuttle runs for interval cardio in your workouts to burn more fat (run on grass or rubber surface):

Speed Shuttle Drill or 5-10-5 Cone Drill - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.

Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session.

Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Here is a good 30 minute strength circuit workout for you to do:

Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 4 times.

1. Dumbbell squats (1st and 3rd sets), Dumbbell front lunges (2nd and 4th sets) 10 reps, moderate pace

2. Dumbbell chest press on swiss ball, 10 reps, moderate pace

3. Dumbbell bentover rows, 10 reps, moderate pace

4. Dumbbell step ups (knee high platform), 10 reps each leg, moderate pace

5. Dumbbell standing shoulder press, 10 reps, moderate pace

6. Bodyweight or dumbbell squat jumps, 10 reps, fast pace

You can do this workout anywhere, anytime and you're finished in 30 minutes!

Download your FREE 10-Minute Fat Burning Workouts now and take them with you. There are strength and cardio workouts in the e-book.

Mark Dilworth, BA, PES
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