The BEST Warm Up Routines

Here are three of my FAVOURITE warm up routines:

With each routine, you’ll need to repeat the three cardio exercises as many times as you can in 5 minutes. Remember that you are just warming your body up, not working out. So take it slow to begin with and gradually increase your speed and intensity as you go.

ROUTINE ONE

50 Skips
How To:You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

20 Star Jumps 
How To:

Start in a relaxed position with your feet together, knees slightly bent and your arms by the side of your body. At the same time, jump both of your feet outwards so that they land just outside your hips and raise your arms outwards and upwards so that your hands touch directly above your head. Quickly jump your feet back to together while also bringing your arms back down to either side of your body and repeat.

50 Ab Bikes 
How To:

Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on.

ROUTINE TWO

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Kickbacks 
How To:Stand up tall with your feet shoulder with your feet shoulder width apart. Place your hands behind your body, so that they are resting lightly on your glutes. Jump from one foot to another and kick each foot back so that the heel of your shoe gently touches your hand. Once again, this exercise is a lot like running on the spot!

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps. 

ROUTINE THREE

50 Skips
How To: 

You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.

I hope these routines will encourage you to warm up properly before your workouts! Remember girls a happy, healthy and fit body requires you to look after it and make sure you are giving it the best chance possible to be the best it can be.

Source from The BEST Warm Up Routines

瘦腿和减肚子の小秘诀

 

 

 

 



23 classic pose of vinyasa yoga

 

My personal favourite of yoga! You'll definitely see the result :)

7 Effective Exercises That Change The Way Your Body Burns Fat

 

1. HIIT

HIIT is one of the most effective exercises you can do to help change the way your body burns fat. You’ll do short movements at an intense pace which challenges the muscles in a unique way. Your body may be doing jumping jacks one minute and the next situps, followed by pushups, burpees, cross-overs and then leg raises, all to repeat the sequence up to 10-15 times. HIIT only takes between 20-30 minutes a day, and most people lose a lot of weight quickly with this form of exercise. You can find many great workouts online on YouTube if you’d like to try HIIT.

2. Ashtanga Yoga

I”m a huge yoga fan, but I recognize that some forms of yoga aren’t the best for burning fat. Yoga comes in a variety of practice styles, and each style is made for a different reason. BIkram yoga and Hatha yoga are used to improve stress, and although they can lead to weight loss for some people, the movements are very slow, and positions are held for long periods of time. Other forms, like Ashtanga yoga, involve constant movement and flow, which challenge the body, raise the heart rate, and help your body burn fat quicker. Try forms online at yogaflow.com, or on You Tube for free videos.

3. Cardio Drills

I’m a huge fan of cardio, but one of the worst mistakes I make, is I tend to get stuck with one favorite type and never challenge myself. Cardio drills, on the other hand, are a fantastic way to burn calories during and after exercise. Cardio drills might involve walking at a fast pace for one minute, then running for three, doing sprints for two minutes, and then repeating the entire session of activity for 30 minutes total. Or, it might be a different combination of exercises. This is somewhat like HIIT, where you’re constantly changing activities, but you’re only doing cardio movements the whole time. You can design any of your own drills, and include any of the exercises mentioned here, and even add stair-climbing, jogging, elliptical, or any other form of cardio you enjoy.

4. Swimming

Swimming is a fantastic way to burn calories fast. Because you’re entirely changing the way your body has to support itself through breathing, movement and stability, your muscles are engaged, constantly challenged, and your metabolism raises as a result. Try adding around 30 minutes or more to see results fast.

5. Pilates

If you think exercising on the floor won’t help you lose weight, guess again! Pilates is one of the best exercises of all to fight body fat, belly flab and poor posture. It is excellent for toning, strengthening and tightening your core, all while also improving lymph flow to the body. Lymph is a fluid inside your body that can become stagnant and stall weight loss. If lymph builds up in the blood, fat cells are stored more readily. Fluid movements that help move lymph along help to improve blood flow, and help lymph excrete toxins that lead to weight gain out of the body. Besides all that, Pilates is a stress lowering type of movement, which reduces the stress hormone cortisol that can lead to weight gain. You can find many beginner DVDs online or in stores for purchase, or free videos on YouTube.

6. Strength Training

Good old strength training is one of the top effective exercises to fight weight gain, stress and flab. Just 20-30 minutes, three or four times a week is one of the best ways to increase lean body mass, reduce body fat, and increase your metabolism. Strength training also has an advantage to plain old cardio exercises. It burns fat during and after exercise, which means you can rest and recover and still know you’re burning fat and building lean muscle mass.

7. Dancing

I saved the most fun exercise for last! If you want a quick way to shed weight, just turn up your favorite tunes and start dancing. High paced is best, and try a video or online session for a specific routine if you’re new to it. Dancing revs your metabolism, raises your heart rate, tones your muscles, and improves your mood. It is one of the best, and most fun, forms of effective exercise you can do to improve your muscle tone and overall body composition.
If you have a favorite effective exercise that has helped change how your body looks, please do share it! I’d love to hear about it!