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Well, here we've compiled seven new ideas for your boring, mundane and maybe even non-existent workout program. We've found the best new ways to do just what our beloved Audrey Hepburn said to us long ago in "My Fair Lady:"“C’mon, move your bloomin’ arse…".
Each of these workouts can be tailored to your own style, and it's important to find happiness in your activities. Not every workout has to be an intense sweaty challenge, but try to remember, if it's weight loss you're after, the more intensity, the more calories you'll burn.
1. Yoga: This is a great workout to rest your mind while strengthening your body. Yoga originated in India and was designed to create discipline within your body and mind. It consists of moving your body into different positions—or poses—and either holding that position or using those poses to stretch your muscles. Systematic breathing creates a calming effect as you hold the various positions. Yoga can strengthen and elongate your muscles for a great total body workout with stress relieving effects. Buy a floor mat and join a yoga class or get a yoga DVD even, and just see the results of this excellent option.
There are nearly 20 million Americans practicing yoga on a regular basis. Need more convincing? Yoga is worth your while. A 150 pound individual can burn nearly 180 calories in 60 minutes of yoga and a 200 pound person can burn over 250 calories in that time.
2. Circuit Training: Get tired of the mundane? A circuit training workout option can be designed to fit at any fitness level, and can be as creative as you'd like. The goal is to set up different ‘stations’ of workout moves that you rotate through several times, staying at each station for a minute or two each (bonus - this can be done at a gym or at home). For example, in your home you could do as many crunches as you can for two minutes, then run up and down the stairs for two minutes and do jumping jacks for two minutes, etc. Be creative with five or six stations to start, and don't intimidate yourself. Try starting at just 30 seconds at each station, and work up.
If you’re at a local gym you could rotate between various weight machines, mats, and the treadmill or elliptical. Try to hit all the major regions of your body during your circuit: arms, legs and core, or just focus on one region per day, and hit each region of your body in a week. It's about finding what works for YOU.
A 150 pound individual can burn from 500-700 calories on average and a 200 pound person can burn from 600-800 calories during a 60 minute circuit training program.
3. Bike Riding: Not just for kids anymore, biking has many benefits to an adult wanting to get fit. Not only is biking a “green” way to get around, but with the warming weather, it’s an excellent way to be outdoors and get a great workout at the same time. Leisurely biking for 60 minutes for a 150 pound person can yield 270 burned calories and 360 calories for a 200 pound person. The same 60 minutes of intense riding for the 150 pound person can burn close to 600 calories and 800 calories for a 200 pound individual. You could simply choose to ride a bike to run to errands around town and burn calories doing things you have to do anyway - while reducing your carbon footprint at the same time.
Don't have a bike? Check local listings for a good, used one to start, or even better, some cities even have bike rental shops. Do some research, get a bike, and get going.
4. Walking: Not only is walking a great workout, it’s also a good time to talk and exercise with a friend or family member. A great way to walk is to set out a planned route before you leave—and then stick to it. Try to challenge yourself on the distance—but be reasonable. A two mile walk may be a challenge for a beginner, where a more physically fit person could walk five or six miles in one go. A good speed is 3 mph, which is not speed walking but not leisurely walking either. You should be able to carry on a conversation without difficulty, but anything more than a 20 minute mile is probably pushing it for the average young adult. At 3 mph, a 150 pound person could burn almost 300 calories in 60 minutes. A 200 pound person could burn around 400 calories in the same amount of time.
5. Weight Training from Home: You don't have to have an iron man's home gym to incorporate a little weight training into your workout routine. Buy at least a five pound set of weights to start. Begin with simple moves targeting your upper body, lower body and core. Simple things like biceps curls; holding a weight in each hand and curling your hand into your shoulder, are a great place to start. Simple squats are even magnified by holding two five pound weights when performing the move. Try to do each workout for three sets, eight times each set, to begin. Don't be afraid to even try an abdominal workout while holding the weights. Position one of the weights on your chest in a comfortable way, and hold it with your hand. Your crunches just got a little harder, but your results will be noticeable.
A 150 pound person can burn up to 415 calories in 60 minutes of a good weight workout. In the same time, a 200 pound person can burn over 550 calories.
6. Pilates: Pilates is a unique exercise that's similar, but not to be confused with yoga. Pilates was developed in the early 1900’s in Germany as a method to use the mind to control the muscles. The program emphasizes the core posture muscles - found predominantly in the torso - that help keep your body balanced and are essential to providing support for your spine. Pilates utilizes concentration and control of your body and muscles, and encourages flexibility throughout the body. Many women have said that adding a few good Pilates resistance moves to their workouts, has completely changed their body. Get a good exercise band, and let is serve as resistance to any move you try. Memberships to Pilates studios can be expensive, so a great place to start with Pilates can be with an instructional DVD. This will give you a good taste for the exercise, without the cost.
A 150 pound individual can burn 350 calories and a 200 pound person 470 calories in 60 minutes of a Pilates workout.
Don't forget the importance of rest to each workout routine. To begin, try working out three days a week, giving your body plenty of time to recuperate. At least, your body will need one day of rest.
Also, it is vital to staying healthy that you drink water, water and more water. Even when you don’t feel thirsty, drink. Try for eight glasses or bottles a day.
When you first begin a workout, try to stretch for a few minutes before you workout. Stretch post-workout as well to avoid some aches and pains later on.
No matter what your weight loss or fitness goals are, no doubt a sure way to see results is, to borrow the words of Audrey Hepburn, get up and “Move your bloomin’...” Makes sense. Happy workout.
