Ladies do you struggle to find time to exercise?

Ladies I know you struggle to find time to exercise and today I want to show you how 2 workouts will melt body fat and develop sexy muscle tone in only 3 short workouts per week.

Now the key to an effective muscle toning workout is to exercise as many muscles as you can.  You have probably heard of circuit training yeah?

I think I can hear a few of you saying “James I don’t want to get bulky and muscly” and ladies I promise you, you wont.

Another key to having an effective workout is high intensity interval training, sometimes knows as HIIT for short.Have you ever spent time on a boring treadmill or exercise bike? Well I don’t want you to ever spend time doing boring cardio training again.

Let me walk you through 2 super fast and results effective workouts that you can do anywhere.

This post fits perfect for the below circuit training workouts so be sure to have a look. Now keep reading

Everybody wants to be able to exercise as effective as possible right? Nobody wants to be hitting the gym and not getting optimal results.

Now this is always a big concern with new clients that approach me. They’ve been exercising for x amount of time and are not seeing the results they thought they would and are worried that they are not doing the right things.

Time is always an issue and I find that most people have already set aside an amount of time they can train per week and can’t afford to train for any longer or more frequent.

Have you heard of circuit training or high intensity interval training? That’s ok if you haven’t.

The one thing that these two workouts have in common and the reason why they work so nicely together is that they are designed for your body to be pushed to a limit that you have trouble sustaining for a lengthy period of time but then give you a rest to recover.

Work hard then rest. These workouts are so effective because you work your entire body and boost your metabolism, so you’re burning fatty calories while you’re at rest. Awesome!

So this is more effective than a 30min session on the treadmill where you will burn minimal calories and do so only while you are on the working.

A study in the Journal of Applied Physiology and conducted by a team at Canada’s University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women’s fat burning ability by 36%.

Below I’ve given you an time effective, fat melting, muscle toning workout you can do today and the greatest part of this workout is you do not need to go to the gym.

This workout can be completed in your living room, your backyard, even the park. Just make sure you have an even ground and lots of space.

Circuit Training Workout (30 – 40min)

Equipment Needed: 2 x Dumbbell (DB) – 6 or 8kg

Warm Up (5min)

EXERCISE	REPS OR TIME
Skipping or jogging on the spot	1min
Bodyweight Squats	10 Reps
Kneeling Push Ups	10 5 – 8 Reps
Star Jumps	15

1 minute rest between your warm up and your workout.

Workout (25 – 30min)

EXERCISE	REPS OR TIME
DB Squats	22 Reps
Standing DB Shoulder Press	16 Reps
DB Lunges	11 Reps (each side)
Kneeling Tricep Push Ups	12 Reps
Standing DB Bicep Curls	15 Reps
DB Bent Over Row	20 Reps
Prone Hold	30sec – 90sec

Repeat 2 – 4 times depending on your level of fitness and strength with 60 – 90 sec rest in between circuits. Be sure to sip on water in your rest period.

Cool Down (5min)

COOL DOWN	TIME
Slow Walk	2 Min
Hamstring Stretch	45 Sec (each leg)
Chest Stretch	45 Sec
Hip Flexor Stretch	45 Sec (each leg)
Shoulder Stretch	45 Sec

I don’t want you to think that you will get big and bulky from this workout.

As a woman, your body does not produce enough testosterone to build big muscles so please don’t worry about it. This workout is designed to tone and sculpt your body, not build muscle.

High Intensity Interval Training (20-30min)

Don’t be worried about the heading, what this means is that the workout revolves around you pushing your

cardio vascular limits for a short period of time then resting. See, I told you its nothing to worry about.

These kinds of workouts can be done at the gym on either an exercise bike, cross trainer or treadmill but I recommend getting outside.

Your body works much harder when jogging outside as apposed to the treadmill. If you think about it the treadmill actually helps you run but jogging outside, the momentum you have built is 100% by you.

Grab your jogging shoes and come on out in the fresh air. High intensity interval training can be done my time or by distance but this workout is by distance using a 400m running track.

Warm Up (7min)

Exercise/Stretch	Time
Jog on the spot	1min
Hip Flexor Stretch	45sec (each leg)
Hamstring Stretch	45sec (each leg)
Quad Stretch	45sec (each leg)
Calf Stretch	45sec (each leg)

Workout (15min)

• Jog at a comfortable/easy pace for 400m
• Run at 80% of your max speed for 100m

Repeat 4-5 times.

Cool down (7min)

COOL DOWN	TIME
Slow Walk	2 Min
Hamstring Stretch	45 Sec (each leg)
Quad Stretch	45 Sec (each leg)
Hip Flexor Stretch	45 Sec (each leg)
Calf Stretch	45 Sec (each leg)

Set aside 3 sessions per week for no longer than 40min, alternate between workouts and I promise you’ll be seeing results in 3 – 4 weeks.

Of course a healthy balanced diet is an essential component of losing weight and developing muscle tone. Make sure that you’re eating well 6 days per week and treat yourself on the 7^th.

Ladies I hope you enjoyed this post as much I enjoyed writing. Time is a massive issue for everyone and usually the exercise is the first thing to go so I do hope these workouts help.

I also recently wrote a post on 3 secrets for women and circuit training. I think you may like.

Yours in health,

James Ramage

P.S – Gents if you’ve just read this post and you’ve only now just realised it was meant for ladies then don’t worry, i have something for you. Circuit Training for Men. Let me know what you think.

 

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