These exercises should be performed 3 times a week coupled with proper nutrition.
Interval Training Workout:
Treadmill interval workout:
Start walking for 3-5 minutes as a warm up at a speed of 3.5 mph.
Then go into your first work interval, which will be for 1 minute. (Stacia runs at a speed of 8 mph. It is important that you pick a speed that is challenging but not impossible.)
Once you finish your first work interval, you'll go into your first recovery interval by walking for 2 minutes at a speed of 3.5 mph.
Repeat this 6-8 times and finish with a 3-5 min. cool down.
The entire interval workout should take approximately 25-30 minutes, including the warm up and cool down
Another way to complete an interval training workout is by changing up the apparatuses being used. You don't have to only use the treadmill. You can mix other machines into your workout.
Try performing 1 minute of work on the treadmill, immediately followed by 1 minute on the bike, 1 minute on the versi-climber, and 1 minute on the rower. Then rest for 2 minutes and repeat the cycle 4-5 times.
Resistance Training Workout:
1. First pairing of exercises:
A) Squat Push Press with Dumbbells (10-12 reps) If you do not have dumbbells you can use a medicine ball and if you do not have access to a medicine ball you can substitute a detergent bottle.
B) One Arm Dumbbell Row (10-12 reps) Once you finish the squat push press go immediately into the dumbbell row.
Rest about 60 seconds and repeat the two exercises again for three sets.
2. Second pairing of exercises:
A)Kettlebell Swing (10-12 reps) You want to build momentum as you swing the kettlebell to the ceiling, just above head height.
B) Push-up or Modified Push-up (10-12 reps)
Rest for 60 seconds and repeat these two exercises again for three sets.
3.Third pairing of exercises:
Lateral Raise (10-12 reps)
Immediately following the lateral raise go straight into the next exercises which is a Lying
Dumbbell Tricep Extension (10-12 reps)
Then stand up and perform the Dumbbell Curl (10-12 reps)
Rest for 60 seconds and repeat the three exercises in this mini-circuit for three sets.
4.Reverse Crunch (10-12 reps for 3 sets)
After each set, rest for 60 seconds.
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