No. 1 WALKING
Why it’s a winner. You can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes. How to: Beginners should start by walking 5-10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walk before boosting your speed or incline.
No. 2 INTERVAL TRAINING
Why it’s a winner. Adding interval training to our Cardio workout can boost fitness, burn more calories, and help you lose weight. The basic idea: vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone. How to: Push up the pace for a minute or two, ten back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.
No. 3 SQUATS
Why it’s a winner. Squats work multiple muscle groups—the quadriceps, hamstrings and gluteals—all at the same time. How to: Keep your feet shoulder width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.
No. 4 LUNGES
Why it’s a winner. Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance. How to: take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor—but don’t let it touch the floor.
No. 5: PUSH-UPS
Why it’s a winner. Push –ups strengthen the chest, shoulders, triceps and core muscles. How to: Face down, place hands slightly wider than shoulder with apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.
No 6: ABDOMINAL CRUNCHES
Begin by lying on your back with feet flat on floor and palms slightly supporting your head. Press your lower back down. Contract abdominals and rise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.
No. 7 – BENT-OVER ROW
Why it’s a winner. The bent over row works all the major muscles of the upper back, as well as the biceps. How to: Stand with feet shoulder-width apart, bend knees and ten forward at the hips, then engage the abdominals, and extend spine to add support. Hold weights beneath the shoulders with hands should width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to starting position.