There are so many ways to burn fat and get a toned body but one of the best ways to accomplish both without having to spend hours a day exercising, or hundreds on a gym membership or fitness classes, is with a body toning exercises blueprint you can follow at home. All you need is about 20 to 40 minutes a day, your bodyweight, and a few small pieces of inexpensive fitness gear.
Step 1: Start with Toning Exercises Circuits for 2-3 Zones
There are various ways to do circuits. One of the most popular ways involves circuits that train the entire body in one session. These are great for general fitness and weight loss but if your primary goal is a tight toned body, then stick to circuits that focus on just two to three zones. Choose one large muscle group and one to two small muscle groups and target those zones with a variety of body toning exercises that also burn a lot of fat. Here are a few combinations that work really well:
Combo 1: back, abs
Combo 2: legs, arms, butt
Combo 3: chest, back, abs
Combo 4: butt, arms
Combo 5: legs, abs
Combo 6: chest, back
Choose 6 to 7 exercises and group them into one giant circuit or two smaller circuits that you can do once or repeat multiple times. It’s o.k. to train body parts several times a week but try not to train them on consecutive days. Pay special attention to trouble zones but try not to neglect other. Training your entire body boosts fatloss and helps you tone up trouble zones faster.
Step 2: Mix In Some Fat Burning Intervals
There are many ways you can incorporate fat burning intervals. You can start or finish each circuit with intervals. You can also do them between exercises in your circuits but one of the best ways to mix in intervals is to add 5 to 10 minutes of intervals at the very end of your workout. Try alternating between 20 seconds of jump rope intervals and 10 seconds of rest for 4 minutes. You can also alternate between 30 seconds of Weighted Fitness Ball
lateral jumps and 30 seconds of various types of ab exercises for another 4 minutes. This way you burn fat and work your core too. Try to mix up your exercises each time you do intervals to keep your body guessing.Step 3: Get Better Results with the Secret
Toning circuits and fat burning intervals daily will help you reshape your body but if you want better results faster then be sure to warm up with mobility exercises and cool down with fluid flexibility exercises. Mobility and flexibility exercises improve performance so you get a much better workout. They also improve posture which can make you look like you’ve lost 5-10 pounds instantly and they prevent tight bulky looking muscles as well as injuries. A good mobility routine only takes about 5 to 10 minutes and a good flow yoga or fluid stretching routine takes about 6 to 10 minutes. This is a minimal time investment that guarantees your body toning workouts get you that lean toned look you want. Below is a blueprint of what your daily workouts should look like.
Daily Body Toning Workouts Blueprint
Mobility exercises 6 min.
Toning circuit(s) 15 to 20 min.
Fat burning intervals 4 min.
Fluid flexibility exercises 5 to 10 min.
Get toned, fit, and healthy with killer body toning exercises from Ultimate Body: Total Body Toning
