Planning is the key to fitness success. Comstock Images/Stockbyte/Getty Images Related Articles 1 Jog on a Treadmill for 20 Minutes 2 Release Muscle Spasticity With Stretches 3 Does Working Out With a Heart Rate Monitor Help You Lose Weight Faster? 4 Burn Fat With Cardio Workouts Whether it's been a few years since your last trip to the gym, or you can count on one hand the number of times you've worked out in you lifetime, a workout checklist can help you stay organized, motivated and on the right track.
Thirty minutes a day can help shed extra body fat. Stockbyte/Stockbyte/Getty Images Related Articles 1 Can Jogging 20 Minutes Lose Belly Fat? 2 Can You Lose Weight on a Gym Bicycle? 3 Can Jogging on a Treadmill Slowly Reduce Weight? 4 Does the Elliptical Work Your Love Handles? Over time, 30-minute workouts can help you lose weight at a steady pace if you choose the right exercises and keep an eye on your diet.
Incorporate a variety of stretches into your daily routine to relieve back stiffness. Thinkstock Images/Stockbyte/Getty Images Related Articles 1 Exercises That Elongate Your Abs 2 Use a Lat Stretch to Relax Tense Back Muscles 3 Head to Toe Stretching Routine 4 Tighten Your Neck Muscles Back stiffness can put a damper on your daily schedule, making it difficult to exercise, complete household chores or even get out of bed.
If a person is overweight or extremely frail, it is recommended that they do not use ankle weights in exercise. Stockbyte/Stockbyte/Getty Images Related Articles 1 Can Wearing Ankle Weights While Walking Around and Jogging Build Your Legs Up? 2 What Is Best to Use for Homemade Ankle Weights? 3 Does Wearing Ankle Weights All Day Make a Difference?
Dumbbells allow you to do a variety of resistance training exercises almost anywhere. Ablestock.com/AbleStock.com/Getty Images Related Articles 1 Get Ripped Shoulders 2 Can Women Do the Spartacus Workout? 3 Great 20-Minute Workout 4 Triceps & Chest Workout Schemes Dumbbells are very versatile and can be used to do almost any resistance training exercise.
Rowing is a joint-friendly, low-impact exercise. Stockbyte/Stockbyte/Getty Images Related Articles 1 Lose Fat Rowing 2 Comparison of Rowing & Kayaking for Exercise 3 Does Swimming Build Pecs? 4 How Does Rowing Affect Your Chest? There are lots of ways you can get fit and stay in shape. You could run, cycle or dance your way to fitness or, if you prefer, row.
Calf stretching can improve movement quality and prevent injury. Thinkstock Images/Stockbyte/Getty Images Related Articles 1 Exercise for the Upper Inner Gastrocnemius Muscle 2 Stretch Your Hip Flexor Muscles for Ballet Dancers 3 A Deep Stretch for the Soleus 4 Stretch the Achilles Tendon Using a Wall Calf flexibility is key to healthy foot and ankle function, solid sports performance and injury prevention.
The treadmill is a great tool to use when you can not exercise outside. Stockbyte/Stockbyte/Getty Images Related Articles 1 High Intensity Short Duration Workouts 2 Easy Schedule for Speed for a Treadmill 3 Sprinter Workouts on a Treadmill 4 Starting a Sprinting Routine on a Treadmill You might enjoy running outdoors -- but when winter hits, a treadmill is a warm and dry alternative.
Yoga and deep breathing relieve stress from your day. Jupiterimages/Pixland/Getty Images Related Articles 1 Stretches for Spine Lengthening 2 Yoga for Hip Stretching 3 Bikram Yoga Poses: The Half Tortoise Pose 4 Are Hips Strengthened by Bikram Yoga? Yoga offers women benefits beyond weight management, increasing self-esteem, relieving stress, improving your mood and providing an energy boost.
Burning 1,000 calories on an elliptical machine helps you work toward weight loss. Jupiterimages/Goodshoot/Getty Images Related Articles 1 Which Burns More Fat: Exercise Bike or Elliptical? 2 Calories Lost in Two Hours on a Ski Machine 3 The Calories Burned in a Typical Resistance Workout 4 How Much Weight Can a Person Lose if She Works Out Every Day for a Month?
Exercise can help slim down your torso. George Doyle/Stockbyte/Getty Images Related Articles 1 Keys to a Slimmer Stomach 2 Exercise & Diet Alternatives to a Tummy Tuck 3 Good Workouts for Trimming the Butt & Stomach 4 Exercises to Lose Subcutaneous Fat Your torso includes your chest and abdomen and losing weight from these areas requires a full-body weight-loss approach because spot-reduction isn't possible.
Ten-speed bicycles are significantly faster than 3-speed bicycles due to higher gear ratios. John Foxx/Stockbyte/Getty Images Related Articles 1 Advantages and Disadvantages of Single Speed Bikes 2 Comfort Vs. Cruiser Bicycles 3 The Difference in Mountain and Cruiser Bicycles 4 What Is the Difference Between a Downhill Bike & a Freeride Bike?
Your glutes are really three muscles, and toning requires activating them all. Photos.com/PhotoObjects.net/Getty Images Related Articles 1 Tone Your Thighs & Calves Without Weight Machines & Pills 2 Tone the Area Right Below Your Butt 3 Burn Belly Fat and Lose Weight With a Seven Minute Interval Workout 4 Tighten Your Neck Muscles Spot training, or working a specific part of your body, to lose weight does not work, so if you have fat covering your glutes, or the muscles in your butt, you have to remove it first before you can see the desired definition of a toned butt.
Having a training partner can be very helpful in keeping you motivated. Robert Daly/OJO Images/Getty Images Related Articles 1 Six-Week Fitness Program 2 P90X Phase 3 Workouts 3 Lose 20 Lbs on a Stationary Bike 4 4 Day Exercise Plan for Women To get the most out of a training program, it's wise to choose one that requires three to four months of consistent effort.
Weight loss and fitness challenges both include exercise. Jupiterimages/Brand X Pictures/Getty Images Related Articles 1 Avoid Piling on the Pounds After Weight Loss Success 2 The Best Beginner's Weight Lifting Workout 3 Exercising Different Muscles Every Other Day 4 Weight Watchers Online Diet Program Getting fit or losing weight sometimes isn't enough to motivate some people.
Jumping rope provides a vigorous workout in just 15 minutes. Pixland/Pixland/Getty Images Related Articles 1 Exercise That Burns 500 Calories 2 Calories Burned on a Treadmill Based on Speed & Time 3 Aerobic Exercises at Home for the Stomach Area 4 Burning Calories on a Stationary Bike Vs. Walking It can often be tricky to schedule time for aerobic exercise during the day, but given the vast benefits of this form of exercise, finding time to move -- even for just 15 minutes -- should be a priority.
Alternate nostril breathing is calming and focusing. Visage/Stockbyte/Getty Images Related Articles 1 Recommended Breathing Exercises for the Elderly 2 Breathing Exercises for Dancers 3 Bhastrika Pranayama for Losing Weight 4 Breathing Exercises for Centering & Grounding Ignore breathing exercises as you work toward fitness milestones in aerobic capacity, flexibility and strength building and you leave some important benefits on the table.
A bikini-ready body requires lots of work. Kraig Scarbinsky/Photodisc/Getty Images Related Articles 1 Four Week Workout Plan for Men for Rapid Weight Loss 2 Does a Stair Climber Make Your Thighs Slimmer? 3 Exercise if You Want Skinny Thighs 4 A Step-by-Step Workout Routine for Stomach Fat Getting a bikini-ready body is no small undertaking, and 20 days is a very short period of time to see real change.
A mobile workout will keep your exercise routine sustainable. Goodshoot/Goodshoot/Getty Images Related Articles 1 Does Doing Pushups Reduce Stomach Fat? 2 The Best Tummy-Tightening Exercises 3 Get Pecs & Lose Body Fat at Home 4 Workout for Total-Body Toning and Fat Burning Finding time to exercise is difficult.
Set up your dumbbells beforehand so you don't waste time between sets. Comstock/Comstock/Getty Images Related Articles 1 Reverse Pyramid Training Workout for Fat Loss 2 Build Huge Muscle Mass With Isometric Exercises 3 Do a Barbell Twist 4 Push Yourself Lifting Weights Drops sets are a bodybuilding technique in which you exercise at one weight until you achieve muscle failure, then lower the weight and max out again.
Trampolines come in various sizes including 15 feet in diameter. Thinkstock Images/Comstock/Getty Images Related Articles 1 Exercises for the Trampoline 2 Tie a Soccer Net 3 Put on Football Spats 4 Safely Clean a Good Table Tennis Racket? Trampolines combine vigorous cardiovascular exercise with the fun of jumping.