Need a perfectly toned body? Here is the solution. To transform your body from how you look to a perfect beach body, you need to exercise. Exercising not only affect your outer physical aspect but help you to develop a better metabolism and a healthy heart. Some recent discoveries have revealed that exercising affect the body on the cellular level. Keeping the scientific facts aside exercising is a better option than dieting as it improves your metabolism and burns away your fats at the same time. Exercising promises to achieve firm and toned body, due to the muscle, which dieting does not. However, along with the planned diet , one can boost up the process of weight loss.

So working out could help you to develop a beach body but it requires a lot of patience. You need to invest at least 4-12 weeks, depending on how much weight you want to lose. You should also improve your diet plans by including more protein rich food and cutting away the fats and carbohydrates from your diet. Also keep a track of your weight loss to keep you motivated. So, without wasting any time further let discuss the workout plan.

The 4-Week Beginner's Workout Routine

To maximize the amount of fat burn the workout routine will be consisting of 3 days full body workout, 2 days cardiovascular exercises and two days' rest. Over the week the workout will be as given below

Sunday: Rest

Monday: Full body workout

Tuesday: Cardiovascular exercises

Wednesday: High-intensity interval training

Thursday: Rest

Friday: Cardiovascular exercises

Saturday: High-intensity interval training

List of Cardio Exercises

Cardiovascular exercises are the one that burns a lot of calories, so they are the one which is mainly responsible for weight loss. These exercises burn the fats of lower and middle body which includes belly , thighs and hips fat. It helps to improve the heart rate. It increases stamina and improves metabolism. Some of the cardiovascular exercises are listed below.

  • 1)Jogging
  • 2)Spiriting
  • 3)Brisk walking
  • 4)Skipping
  • 5)cycling

High-intensity interval training:

For better result, we are going to consider High-Intensity Interval Training(HIIT). It is scientifically proven that HIIT torch out fats and yield better metabolism than regular cardiovascular exercises. HIIT is regular cardiovascular exercises which with a short interval of a relatively intense version of these exercises. These exercises help to build stamina and burn fat both at the same time. They are efficient to lose belly, thigh, hips and arm fats. They also help in building lean muscles. They also help to tone your muscles.

Before starting any exercise consider warming up a little to prevent injuries. Some HIIT exercises are:

1)Squat: Stand with your knees pointing forward and apart as much as your shoulder length. Lower your body as if you are trying to sit on the chair. Now stop when your knee make a 90 degree angle. Now return to the original position. If you feel it easy to do try to do it with barbell on the shoulder and try to increase the weight to increase the intensity. It helps you to burn belly, hip and thigh fat

2)Burgees: Stand straight with your legs shoulder length apart. Now try to plant hand on the ground pushing the leg backward as if push up position but your chest should be touching the ground. Push yourself and enter in the standing position with a hop. Then repeat the cycle. It helps you to burn hip and belly fats.

3)Piston squat: This is a intense variant of squat. Stand with one leg raised straight pointing in front and hands trying to touch the toe of raised leg. Now perform a squat original position. It helps in burning fat throughout the body

4)Pike push-up: Lie down in push up position. Now lift up your hips so that your body forms an upside-down V. Your legs and arms should be perpendicular to each other. Lower your upper body until the top of your head nearly touches the floor. and return to original position. It helps in burning belly and hip fats. Try to decrease the speed to while going to down to increase the intensity.

Perform each exercise for 30 to 40 sec with maximum intensity. Each exercise should have 4 set having 1 to 2 minutes rest between them. Start with the lower levels and try to gradually increase the level and intensity of the exercises. All the best...!!!!

With a perfect toned body your mind and body will be in a great shape which will you have a good sleep too.

Published by Kate Westall