Get a Bikini Body in 4 Weeks
Double Your Results
Maximize results in your regular routine by following these workout strategies from Marcus C.C.W. Elliott, MD, a sports-medicine and performance expert based in Santa Barbara, California.Push Yourself
Eke out two more reps when you're lifting weights, add 10 minutes to your typical cardio routines, make one weekly aerobic workout last longer than 45 minutes. "Over time, small changes like these can make a big difference in your body," says Dr. Elliott.Mix It Up
Try doing two different cardio activities per workout. Instead of walking for 30 minutes on the treadmill, for example, walk for 20 minutes and jump rope for 10. "You'll challenge your cardiovascular system and prevent overuse injuries," says Dr. Elliott.Add Intervals
Include a few high-intensity intervals in two of your cardio workouts each week. After warming up, do one minute of high-intensity activity (an 8 or a 9 effort level on a scale of 1 to 10) followed by three minutes of moderate exertion (5 to 6 on the same effort scale). Repeat for a total of five intervals, then cool down for a few minutes.Stretch Smarter
Instead of taking a break between weight-lifting sets, stretch for 30 seconds as a form of active rest. You'll save time, streamline your routine, and keep your heart rate slightly boosted, says Dr. Elliott.
Originally published in Fitness magazine, June 2005.
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