Cardio:

25-30 Minutes until your body starts burning fat

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Stairmaster/Stepper

If you desire:

• Increase muscle in the lower body

• Tone your legs (Hamstrings, thighs, calves) & glutes

• Size reduction because of muscle toning

• Build your glutes

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Different ways to use it:

• Intervals (Periods of high & low speeds - Good for weight loss)

• Slow pace & in a semi-squat (Muscle gain & tone)

• Medium pace (Weight loss & tone)

• Fast pace (Weight loss)

• Waking sideways (Muscle gain & tone of the inner/outer thigh and gluteus medius (outer butt))

• Kick backs while walking (Muscle gain & tone of the glutes primarily and thighs secondly)

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Sprints

If you desire:

• Weight loss

• Helps to strengthen bones

• High calorie burner

• Sends excess calories to be stored primarily in muscle cells over fat cells

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Different ways to do it:

• Timer based (Stopwatch, friend time you, alarm)

• Distance based

• On a track (Sprint speed is determined by how fast you push yourself)

• On a treadmill (You set the speed that you are going to make yourself run <- What I do personally)

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Running/Jogging

If you desire:

• Weight loss (Full body)

• Increased stamina

• Strengthens heart & lungs - Increase of oxygen intake

• Helps to strengthen bones

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Different ways to do it:

• Long distance (Go for duration, slow/medium speed)

• High intensity (Short duration or with breaks)

• Sprints

• With a friend for light activity

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Elliptical

If you desire:

• Easy on your joints - hips, knees & ankles

• Weight loss

• Tones legs (Hamstrings, quads, calves)

• Increase blood flow and oxygen without raising blood pressure too high

• Good warm-up & cool-down machine

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Different ways to do it:

• Intervals (Periods of high & low intensity)

• High intensity or low intensity

• Warm-up or cool-down

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Bike

If you desire:

• Tone legs (Hamstrings, quads, calves, hip flexors)

• Upright bikes - also work core & upper body

• Weight loss of primarily your lower body - Unless you engage core during workout

• Lower blood pressure & blood sugar

• Increase cardiovascular circulation

• Easy on joints - hips, knees & ankles

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Different ways to do it:

• Upright bike (Works lower & upper body)

• Seated stationary bike (Primarily lower body)

• Spinning bike or classes (Helps with weight loss & toning!)

• Bike rides outside for light daily activity (Not for major weight loss unless you do high intensity)

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HIIT: High Intensity Interval Training

If you desire:

• Loose weight (I find it to be one of the most efficient & fastest ways)

• Keep muscle while loosing fat

• Tone & gain muscle definition

• Increase cardiovascular endurance

• High calorie burning workout in short amount of time

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Different ways to do it:

• Insanity or T25 is a good example of HIIT

• Timed (Example: 2 minutes of exercise, burpees, squat jumps, etc., 30 sec rest, repeat 3X)

• Repetitions (X amount of burpees, X amount of squat jumps, 30 second rest, repeat 3X)

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LISS: Low Intensity Steady State Cardio

If you desire:

• Low impact on body

• Weight loss without endurance or speed based exercises

• Keeps body in a fat-burning state

• Give your body a slight rest from HIIT or intense cardio training

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Different ways to do it:

• Eliptical (Continuous speed)

• Treadmill (Fast-walk or light-jog)

• Bike

• Continuous light cardio exercises