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Workout Tips

Crush All Your Fitness Goals With These 50 Must-Know Workout Tips

Whether you're building up to a 5 km run, you want to grow your back muscles, or you want to get better at doing push-ups, these 50 tips will help you slay your fitness goals.

  1. Switch up your workout every time to keep your muscles guessing and to beat boredom. If you run outside, do your loop backward. When weight training, mix up the order of your moves.
  2. Multi-task! Don't just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time. Try these multi-tasking moves that work more than one part of the body at once.
  3. Whether you're a newbie or a seasoned exerciser, anyone can benefit from a session with a personal trainer. Schedule one every few months to ensure you're continuing with proper form and to learn new moves to keep your fire for fitness alive.
  4. Muscle mass burns more calories than fat, so strength training is a must if you want to drop weight. Include at least three 30-minute sessions each week, making sure to work every part of your body.
  5. Since you probably don't own a sports bra for every day of the week you work out, while taking your post-workout shower, hand wash your sports bra and hang it on the rod to dry for tomorrow.
  6. Find ways to fit in fitness during your workday to burn some extra calories. Climb the stairs to use the bathroom on a different floor of your office building, take a walk during conference calls, and instead of sitting on a chair, sit on a stability ball or use a standing desk.
  7. Form when running or weightlifting is important for getting the most out of the exercise and also to avoid injury. Videotape yourself to make sure your form is spot-on.
  8. Work harder by creating instability. Stand on one leg or balance on a BOSU ball or stability ball while doing strength-training moves.
  9. Find a meaningful personal goal that alone will keep you motivated to work out.
  1. To avoid injury when increasing your mileage, follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week.
  2. For maximum calorie-burning results, weightlifting is great, but you still should do cardio. HIIT (high-intensity interval training) cardio is the most effective, especially if you want to target belly fat.
  3. Stretch after a workout, not before! Do this stretching sequence to target the hips, hamstrings, and lower back.
  4. Mix up cardio machines within a workout to target different muscles and keep your workout exciting. This workout combines the rowing machine, elliptical, and treadmill.
  5. Can't fit in one regular workout? Break it up and squeeze in one of these 10-minute workouts three or four times a day.
  6. Just because you went for a run doesn't mean it's a great idea to eat an ice cream sundae and fries afterward. Fuel yourself appropriately, whether it's with a 150-calorie snack or 400- to 500-calorie meal that's complete with veggies, fruit, protein, and whole grains.
  7. Leave workout gear around your house, such as dumbbells by the TV or an unrolled yoga mat on the floor of your bedroom, for in-your-face reminders to fit in a little fitness whenever you can.
  8. Sign up for a race. Having to follow a training schedule will give you the push you need to get in a workout.
  9. Combine strength training and cardio into one workout for serious metabolic conditioning. Try this 30-minute workout that mixes jumping rope with bodyweight exercises.
  10. Don't run every day. Vary your cardio workouts to prevent overuse injuries and to strengthen other muscles.
  11. When strength training, play with speed to keep your muscles guessing. Lift slowly and lower quickly, or pause in the middle of the rep.
  1. Run or bike with someone faster than you to push you to increase your speed or distance. It could be a workout buddy, a stranger on the treadmill at the gym, or that runner just up the trail from you.
  2. Keep two to three different-size dumbbells on hand so you can reach for heavier weights when working larger muscle groups.
  3. Don't just target trouble zones when strength training. Work your legs, butt, abs, back, and arms equally. Remember the more muscle mass you create overall, the more calories you'll burn, which decreases your total body-fat percentage to reveal your sculpted muscles.
  4. When weightlifting, add weight slowly as you progress. Don't worry about bulking up!
  5. Commit to doing one 10-minute workout video every night after dinner.
  6. Don't just lift dumbbells. Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment.
  7. Inspect your fitness gear every so often for safety and effectiveness. An exercise band that has a tear or worn-out sneaks are an injury waiting to happen.
  8. Set small goals, one each month, such as to work out three times a week or do five push-ups every day. You'll feel accomplished at the end of each month, which will inspire you to set more goals.
  9. Do Chaturanga push-ups to work your triceps even more in your yoga classes.
  10. To ensure your shoelaces don't come undone during your workout (which could be bad news when using gym equipment), watch this video to find out the best way to tie your shoes.
  1. To prevent cramps while working out, sip on small amounts of water instead of gulping it down.
  2. Don't trust the calorie count on the machines. Use a heart rate monitor for more accuracy.
  3. Short on time? The average person burns 400 calories in 20 minutes when doing kettlebell exercises. Try these seven kettlebell moves.
  4. Three to four 45-minute HIIT workouts a week are all you need to lose weight. Try this 45-minute HIIT workout.
  5. Wear your sports bra underneath your everyday or work outfit if possible. Not only will it save you time in the locker room, but if you're already wearing it, you're less likely to skip that noon SoulCycle class.
  6. To replenish lost energy while also helping worked muscles repair, eat a 150-calorie post-workout snack within 30 minutes after your workout. Aim for a 4:1 ratio of carbs to protein.
  7. Running outside not only boosts your mood, but the uneven terrain, especially when trail running, also requires more balance, agility, and coordination, which makes your muscles work harder.
  1. Try a brand-new workout or class at least once a month. It'll keep you inspired, and you might find your new favourite workout.
  2. Sugary sports drinks aren't necessary unless you've been exercising intensely for over an hour. So for shorter workouts, rehydrate with water or coconut water.
  3. Once you find a sneaker, sports bra, or top you love, stock up! You can break it out as soon as the original is on its way out.
  4. During group fitness classes like yoga or Pilates, it's OK to speak up if an instructor's adjustment is hurting you or if you don't want to be touched at all. Always listen to your body.
  5. Treadmills aren't just for running. Slow down the speed and try these calorie-burning strength-training moves.
  6. Have audio books, music, or TV shows that you only listen to or watch when working out.
  7. Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
  8. If you can't get to the gym, do this workout you can do anywhere: 100 burpees.
  1. Monitor your workouts with a fitness tracker (like a Fitbit or an Apple Watch). They can help nudge you when you're on the fence about working out, and they can also push you to work out harder.
  2. Put a dollar in a jar every time you work out, and at the end of the month, reward yourself with a healthy surprise.
  3. Prevent common running injuries by strengthening weak areas — glutes, shins, core — with these exercises.
  4. To prevent shin splints on a treadmill, raise the incline to at least one percent — better yet, two. Adding incline will also work your butt more.
  5. Rest days are essential for three reasons. They give your body time to repair and get stronger, help prevent injury, and offer you a mental break.
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