Goodbye lumps and bumps
Getting toned is a mix of building muscle and decreasing your body fat percentage and you need to boost up muscle to get those nice toned shapes. There’s more to it than looking good you know, exercise makes you feel amazing as well!
I like tabata for this reason. It’s a kind of training where you work out for 20 seconds, then rest for 10 seconds, repeating this eight times for four minutes.
By speeding up our metabolism and decreasing our body fat, we increase our lean muscle mass as we turn it into fat fighting lean and green machines! When training in tabata regularly, your metabolism speeds up permanently. Your clever body will replace fat with lean muscle and muscles are little fat furnaces that burn calories all day long, even when you're not working out. Tabata is the fastest way to get fit, and since you work out for 20 seconds and rest for 10 seconds, it's not long enough to overload your body to cause injury. It’s the bees knees and ants pants of effective training.
I’ll KISN (Keep it simple ninja), tabata is the fastest way to get those results that you want, and fast. Also you get a juicy afterburn effect, burning kilojoules not just while you’re training but for up to 48 hours afterwards. So if you have an afternoon cookie with your cuppa, well, it won’t make a difference.
Take the guesswork out and try my efficient moves that hit all the major muscle groups: think backless dresses and toned backs, shoestring straps and toned arms, short skirts and shapely legs. Here are my tips for a full body workout (hitting those troublesome arms and tummy zones too!)
Try every exercise for
20 seconds with a 10-second rest for four minutes duration. Just remember, there’s always a rest around the corner!
With both of your hands make a fist. Raise your fists in the air so that your arms are at a 45-degree angle. Your hands should travel in small circles continuously rotating in the air as you mimic hitting a speed bag. Start off slow to get your rhythm and build to higher intensity until those hands are flying so fast they’re a blur.
Begin by lying out stretched on the floor. Brace your core and make sure that your back is flat on floor by pushing your belly button down to your spine. At the same time raise your arms and legs and sit up into a V position as you aim to touch your toes.
Front and side kick
We’re going to work the same leg with two fantastic kicks to tone the legs and butt.
Front kick. Drive your knee forward, crunching your abs and keeping your guard up, then extend your leg forward to groin height in the kick, then kick back, contracting the hamstring and flick your heel to your bottom.
Using the same leg, keep your body facing the front in a side stance, drive your knee up under your arm pitt, feel your obliques (side abs) crunch, then kick out to the side with the blade of your foot to hip height. Retract your leg, engaging the hamstring, don’t drop the leg to the floor from the extended position because you won’t use your hamstring.
Start from a standing position and step your right leg behind you to the left so that your thighs cross over, bending both knees as if you were curtsying. You will feel it working the outside and inner thigh as well as your calf and butt. Sink low so your knees are as close as you can get them to the ground.