If you are new to exercise it can be a little daunting with all the various types of exercise and training available to you. Resistance training, weight training, strength training (all variations of the same thing), low intensity cardio, high intensity cardio, interval training, speed training…the list goes on! Before you begin to think that exercise is not the option for you, let’s take a closer look at cardio work outs for beginners.

What Is A Cardio Workout?

A cardio workout is any form of exercise that targets your cardiovascular system (or heart and lungs). A cardio workout can be easy or hard, long or short, depending on your ability and choice of exercise. Cardio workouts allow a lot of freedom in the sense that almost any exercise can become a cardio workout. Walking, running, jogging, skipping rope, steps, cycling, swimming, rowing, step machines, and elliptical trainers are all forms of cardio exercise that can become a cardio workout.

How Hard Should My Cardio Workout Be?

Like many things, your cardio workout will depend on factors such as your age, weight, medical history, and exercise experience. As a beginner, you most likely haven’t worked out in quite a while and this will be reflected in the type of training you do. Often your trainer will advise you to take it easy early on so that your body can adjust to exercise again. Generally you will find yourself working at a low intensity in the beginning before building up to a higher intensity workout. Walking, cycling and swimming are often a great place to start when you are beginning a new cardio program as it is easier to control the intensity of your workout.

How Often Should I Do A Cardio Workout?

Unlike some other forms of training, cardio workouts can be done every day, depending on the intensity level. As a beginner, you can safely workout for 30-45 minutes each day. In fact, a 30 minute walk, cycle or swim each day is the perfect way to reintroduce exercise into your life and experience the many benefits that it can offer to your health. As you progress in your exercise program and improve your fitness, you can start to workout at a higher intensity and may prefer to have a rest day between cardio workouts or to alternative between a high intensity workout one day, and a low intensity workout the next.

While you may be new to exercise and confused by all the information available, regular cardio workouts are fantastic for your health. Start slow and gradually build up with your preferred choice of exercise and before you know it you’ll enjoying your cardio workouts and sweating it out each day.

A dumbbell workout is  a great way to build strength and muscle, burn fat and create a toned, defined body. Creating a programs based around dumbbells is also a great way to correct any muscle imbalances you may have, making your body even stronger.

Benefits Of a Dumbbell Workout

There are many benefits to a dumbbell workout. You can use dumbbells both at the gym or a home and they are fantastic for beginners and experienced gym users alike. When you create a dumbbell workout, you are able to target specific muscles, both large and small. You can also specifically target any muscle imbalances you may have, which you cannot do with any other gym equipment. For anyone wanting to lose weight, a dumbbell workout is a great way to increase muscle mass, meaning you will burn more calories, and in turn, burn more fat.

Dumbbell Safety

As with most fitness equipment, there are some important safety tips you should consider when working with dumbbells. Always select a weight that you can use safety for all your repetitions. For instance, if you can complete all your repetitions with ease, the dumbbell weight you are using is too light. On the other hand, if you are struggling  after a few repetitions and using bad technique (especially your back) to lift the dumbbell then you have chosen a weight that is too heavy.

If you find that one side of your body is weaker than the other (and most of us are), you can help correct this will dumbbells. Rather than using two different dumbbell weights, select a weight that suits your weaker side. The lower weight will maintain muscle and strength in your stronger side, while building strength in your weaker side.

Another very important tip for using dumbbells is to never, never drop them. This is very important for your safety and the safety of others, especially if you are in the gym. It is also a sign that the weight you are using is far too heavy if you are unable to put it down safely and have to resort to dropping it.

Basic Dumbbell Workout

A dumbbell workout doesn’t need a lot of complicated exercises. In fact you can create an effective workout with just a few basic exercises.

Supine chest press: lying on a bench, the floor or a gym ball. Hold a dumbbell in each hand and hold your hands shoulder width apart. With your knuckles facing the ceiling, press up to straighten your arms, then lower them, making use your elbows are level with your shoulders and chest before pressing back up.

Bent over lat raises: sit on a bench or ball and bend forward from your hips. Keeping your arms straight, lift your arms out to the sides before returning them to your sides.

Upright rows: standing tall, hold dumbbells in front of your body and pull up to your chest, making sure your elbows don’t go past your shoulders.

Dumbbell squats: hold dumbbells next to your body or on your shoulders and squat as normal.

Dumbbell lunges: hold dumbbells by your sides as you lunge as normal.

The above workout will achieve great results with just 3-4 workouts a week. As you can see, a great dumbbell workout is easy to achieve.

Many of us are sort on time and sometime we need a total body transformation – Fast!  Whether it’s to fit into your wedding dress or you just need to kick start your routine, it is possible to start to transform your body in just four weeks.

What Is A Four Week Total Body Workout?

As the name suggests a four week total body workout is designed to change your body in just four weeks. A good total body workout will burn fat and build muscle, all while helping to create a more toned and defined look. In addition, a four week total body workout will every part of your body including cardio.

How Do I Do A Total Body Workout?

Total body workouts are performed the same way as any other workout – it’s just targeted to ensure you receive great results in a short period of time. To make the most of your total body workout, complete a weights session three times a week (30-45 minute session) with at least one day rest in-between. Complete a cardio workout three days a week (30-45 minute sessions), on the alternate days to your weights sessions. On your final day, enjoy some rest or a gentle stretching session.

Four Week Total Body Workout

The following exercises form a total body workout that will transform your body in just four weeks. Complete each exercise for 2-3 sets or 10-15 unless otherwise stated.

Resistance:

Warm up – Jog on the spot for 2 minutes followed by 10 squat thrusts.

Work out -

Squats with barbell or dumbbells

Push ups

Body weight lunge

Barbell rows

Calf raises

Alternating bicep curls, superset with over head tricep extensions

Plank (hold for 60 seconds)

Gym ball superman

Side crunch

Cardio:

On a treadmill, bike or rower, alternate between two minutes of medium intensity (aim for 70% of your maximum heart rate) and one minute of high intensity (aim for 85-90% of your maximum heart rate) cardio for at least 30 minutes. The intervals will increase your metabolism, and your fat burning ability for long after your session is finished.

This four week workout is a great way to get in shape quickly. Combine it with a healthy and sensible eating plan and you will notice the difference just four weeks can make to your total body.

Fat burning exercise is not limited to running, swimming, cycling or cardio exercise. In fact, it’s possible to create a fat burning program that uses nothing more than your body weight as equipment.

Body Weight And Fat Burning

To burn fat effectively with just your body weight, all you need is the right mix of exercises. By choosing exercises that target multiple muscle groups and combining them with high intensity cardio, you can maximize your fat burning potential.

How Do Fat Burning Body Weight Exercises Work?

As we know the more muscle you have the more fat you burn. By combining body weight resistance exercises with body weight cardio exercises, you can increase you muscle mass, your metabolism and your fat burning abilities. Compound exercises that work several muscle groups at once are fantastic for building muscle and strength and you really can’t go past plyometrics to add some high intensity cardio to your program.

Fat Burning Body Weight Workout

The following fat burning workout can be done either as a fat burning circuit, alternating between a resistance exercise and a cardio exercise or you can perform the exercises as a fat burning program – after a brief 3-5 minute warm up, complete the resistance exercises before moving onto 10-15 minutes of cardio.

Resistance exercises

Body weight squats: these work your core, quads and glutes.

T- push ups: this will increase your heart rate thanks to the challenge it provides.

Seated Y-T-I raises: who says you need weights to define and strengthen your back!

Inverted shoulder press: working your shoulders like never before, this one will raise your heart rate too.

Plank: a strong core helps to increase your metabolism, leading to more fat burning.

Superman: the extra intensity and challenge to your balance and coordination is great for fat burning.

Squat thrusts: nothing like some good old-fashioned plyometrics to increase your heart rate and burn fat.

Jumping jacks: an old favorite of years gone by, this is a great high intensity exercise. No matter how fit you think you are, jumping jacks will always challenge you.

Lateral duck unders: a fantastic way to incorporate your lower body, increase your metabolism, burn fat and increase mobility in your hips. Imagine you are ducking under a bar as you squat down to duck from side to side.

A program like this requires no equipment but will leave you feeling like you have worked every part of your body. This type of workout is perfect for travelers - you’ll never need to search for a gym again. Give the fat burning body weight  program a go and see the difference it makes for yourself.

Training your core has a range of health benefits including reducing pain and injury to your lower back. With the right program, you can strengthen your abs and back and stay pain free.

What Is Your Core?

Your core is a group of muscles that make up your torso including rectus abdominus, internal and external obliques, transverse abdominus, erector spinae, multifidus and quadratus lumborum. Keeping these muscles strong helps to support your lower back, improve your postue and align your spine.

How Do You Train Your Core?

There are a number of ways to train your core, from simple body weight exercises to pilates and yoga through to advanced exercises using gym balls and medicine balls. A simple way to begin training your core is to lay on the floor with your knees bent, feet flat and head and neck relaxed. Imagine your tummy is attached to a piece of string and as you contract your abs, imagine pulling your belly button to your spine. This move is known as activating your core and is important in all core exercises.

Core Training Exercises

The following exercises are a great place to start when beginning to train your core.

Plank: You can do this exercise on your elbows and knees, elbows and toes, or even your hands and toes. Aim to hold for 30-60 seconds.

Side Plank: Start on your elbows and knees as the side plank is more challenging that the regular plank. As you build strength, move to your toes and if you really want to challenge yourself, rest your elbow on a gym ball. Aim for 30-60 seconds on each side.

Gym Ball Jack-knife: Lay on a gym ball and walk your hands out until your lower legs are resting on the ball. Activate your core and using the ball, pull your knees towards your chest before straightening your legs again. Start with 1 set of 5 and build up to 2 sets of 10.

Gym Ball Rollout: Kneel on the floor with your forearms resting on the ball. Slowly roll the ball forward so there is a straight line between your shoulders and thighs. Hold for 30-60 seconds.

Hip cross-overs: Lie on your back and raise your legs in the air, bending your knees so your lower legs are parallel with the floor. Slowly lower your legs to the left, raise them back to the center, then lower them to the right. Repeat 5 times on each side.

Follow this core workout 2- 3 week, remembering to give your abs a rest day as you would any other muscle group. Regular core training will help you develop a strong core and sculpted abs that are pain and injury free.

If I told you it was possible to strengthen and sculpt your body with the use of any equipment other than your own body weight, would you believe me? It is possible and you can create a take anywhere program, with your body weight as your only equipment.

Does Body Weight Alone Really Work?

Believe it or not, you don’t always need a room full of the latest and most expensive equipment available in order to get fit, build strength and burn fat. With the right choice of exercises you can create an exercise program that can help you achieve your fitness goals. One of the added benefits of a body weight only program is that you can do it anywhere you choose – at home, at the office, or even in a hotel room.

What Exercises Can You Do With Just Your Body Weight?

Body weight exercises are not limited to push ups, squats and lunges. There are numerous exercises to choose from and you can work virtually every part of your body from your chest and back, to your shoulders, triceps and legs.

Body Weight Exercises

The following exercises only require your body weight and a chair or bed. They can be made easier or harder depending on the number of repetitions and sets you do.

T-Push Up: Add some variety to your normal push ups. Press down as normal and rotate to the side to form a T as you come back up to the start position. Hold for 1-3 seconds, then rotate back and press down, rotating up to the other side.

Seated Y-T-L-W-I raises: Forget everything you think you know about working your back. This combination will make you feel every muscle with just one set. Sit as you would for a bent over lat raises then complete each set so your arms form a Y, a T, an L, a W and an I.

Inverted shoulder press: this is a fantastic alternative to regular shoulder work with weights.

Serratus chair shrugs: One you haven’t tried before. Place your hands next to your butt on a chair and press your shoulders down and straighten your arms. Feel your upper body rise between your shoulders as you press down, hold for 5 seconds and release.

Prisoner squats: Perform as you would a normal body weight squat but place your hands behind your head.

Single leg hip raise: This is a great exercise to target your hamstrings and glutes. Lie on your back with one leg bent and the other leg straight, thighs together. Lift your butt off the ground, keeping both legs together and a straight line between your thighs and your shoulders.

Wide stance superman: A great way to work your core. Start in the plank position with your hands and feet a little wider than normal. Raise your right leg off the ground as you raise your left arm. Hold for 5 seconds and repeat with the opposite sides.

The above workout will certainly challenge you and goes to show that body weight workouts are no longer boring or easy.

The cable machines are often overlooked when it comes to working out at the gym yet they can provide you with an awesome workout and sculpt a great body.

What Are Cable Machines?

Cable machines are, as the name suggests, are weight machines that use cables to move the weight and provide resistance. Cable machines can be used to perform a variety of exercises with some of the more common being tricep pushdowns and lat pulldown.

How Do I Use A Cable Machine?

Cable machines aren’t that difficult to use and with some basic instruction can add a lot to your regular weights routine. If you are familiar with the lat pulldown and tricep pushdown, then you already know how great cable machines can be and how much more resistance they can add to a simple exercise. Imagine how good your workout results can be if your whole workout was performed with cables?

Cable Workout

The following exercises are a great place to start if you are looking to try working out with cables.

Standing cable fly – a fantastic way to work your chest, the standing cable fly is a great alternative to the bench press. If your prefer, you can also perform the cable fly on a bench. Either way, you’ll create great pecs.

Crossover rear lat raises – this is a great alternative to dumbbells. Either bend from the hips while standing or sit on a bench or ball and you’ll feel these in your rear delts and rhomboids.

Cable row – there is a number of ways you can perform the cable row from sitting on the floor, on a ball or even standing, the choice is yours. This is a great way to strengthen and sculpt your back.

Single arm cable row – this is an option if you find the cable row difficult or have a weakness on one side. A great way to work your rhomboids and improve your posture.

Standing cable pullover – this is the perfect alternative to the lat pulldown for anyone who finds it difficult. It’s also a great way to increase strength and flexibility in your shoulder.

Diagonal cable raise – an alternative to lat raises and front raises, the diagonal cable raise is great for working your shoulder through a different range of movement.

Cable curl – forget the traditional bicep curl, try the cable curl instead if you want to build bulging biceps.

Tricep pushdown – a favorite of many, the tricep pushdown is one of the most common cable exercises. If you really want to challenge yourself, try to super set tricep pushdown with the cable curl.

As you can see, your options certainly aren’t limited by choosing the cable machines instead of free weights and it’s definitely worth adding more cable exercises to your current workout.

A strong core is essential to good physical health as it  strengthens the lower back and hips and assists in keeping the spine in alignment.

How Do Core Exercises Work?

Core exercises are designed to strengthen the muscles of your torso. These muscles allow you to sit and stand and are involved in every movement you perform. Training your core will work the front of your abs, sides, hips and lower back. Core exercises not only give your core a great workout but help to sculpt your abs – something everyone wants.

How Can I Train My Core?

When it comes to training your core, you have a number of options to choose from. Most people prefer to work their core by body weight alone but you can also use a gym ball, medicine ball, free weights, or bench. And if you prefer an alternative to traditional resistance training for your core workout, yoga and pilates are an excellent place to start.

10 Of The Best Core Exercises

The following exercises focus on strengthening your core. Some can even be made more challenging by adding some weight or changing your center of gravity.

1. Plank – One of the most common and well known of all the core exercises, the plank can be performed on your knees, your toes, at a 45 degree angle, and with your feet on a bench or ball.

2. Superman on gym ball – A fantastic way to improve your balance and co-ordination as you work your core.

3. Side plank – Taking the plank to a new level, the side plank adds an extra intensity to this core exercise. Like the standard plank, the side plank can be performed on your knees, toes or on a gym ball.

4. T- Stabilization – Combining the plank and side plank, the t-stabilization really challenges your core.

5. Gym ball jack-knife – Often prescribed as an easier version of the roman chair, the jack-knife is a fantastic way to work your lower abs as well as your core.

6. Gym ball rollout – This is a great way to introduce beginners to core training. Don’t be fooled into thinking this is easy – the further you rollout, the more control it takes to keep your core contracted and to keep your balance.

7. Russian twist – An oldie but a goodie. The russian twist is a wonderful core exercise that can be performed on the floor or the ball, with or without weights.

8. Dumbbell chop – Take your core training off the floor and workout your whole body with this exercise.

9. Single leg lift – Take a page from the pilates book to work your entire with this exercise.

10. Double leg lift – double it up and by the end of this one, you’ll really feel that core.

There are numerous exercises you can do to strengthen your core and these are just the start. A strong core is essential to great physical health, so add some core exercises to your training and experience the difference for yourself.

Core stability is important for everyone. Having a strong core helps to stabilize your lower back and hips, and as your is involved in every movement you perform, it makes sense to look after it and keep it strong.

Why Use A Ball For Core Exercises?

Gym balls help activate your core because their instability makes your body work harder to stay on them. This is great news for your body, your workout and your core. Depending on how you position yourself, using a gym ball can either make an exercise easier or harder. Best of all, it’s not just core exercises on the ball that will strengthen the area. Replace the bench with a ball during any workout to give your core an extra workout.

How Do I Use A Gym Ball For My Core?

The most important aspect of using a gym ball is to get the sizing right. The simplest way to make sure you are using the right sized ball is to sit on it and see what position your hips and knees are in. If the ball is the right size for you, your knees and hips will be at a 90 degree angle and your thighs will be parallel to the floor. You can use a gym to sit on, to lie on – both on your stomach and your back – to use against a wall or to place your feet on when laying on the floor.

Core Exercises On The Ball

Try some of these exercises to strengthen your core using a gym ball.

Gym Ball Plank – Position yourself as you do for the floor plank but rest your feet and shins on the ball.

Gym Ball Supeman – Lay on the ball on your tummy with your toes and hands on the floor. Contract your abs as you raise your right arm and left leg at the same time, then repeat lifting your left arm and right leg.

Gym Ball Side Plank – Lay on your side, resting your forearm on the ball and making sure there is a straight line form your ankles to your shoulders.

Gym Ball Rollout – Sit on your knees with your fists on the ball in front of you. Slowly roll the ball forward so your thighs and back are straight, keeping your abs contracted.

Gym Ball Hip Cross Over – Lay on your back on the floor with your feet and calves resting on the ball. Contract your abs as you rotate legs and lower them to the left. Slowly raise your legs up, then rotate over to the right.

These exercises make great use of the gym ball and provide you will some great core strength. Add them to your regular routine and see the difference a strong core can make.

Combining your body weight and dumbbells to create a workout can and will provide you will a great workout that will achieve great results.

Why Body Weight and Dumbbells?

Your body weight and a set of dumbbells is really all you need to achieve your fitness and body shaping goals. Between the two of them, you have a vast array of exercises at your disposal, from beginner to advanced. Working out doesn’t need to be complicated, nor does it require a large amount of space or the latest gadgets and machines. Many exercises are able to be performed with body weight and gravity as your only resistance. Add some dumbbells and you’ve got a more advanced version and some added resistance.

What Can I Do With Body Weight And Dumbbells?

You can do just about anything with your body weight and some dumbbells. From compound exercises that workout multiple muscle groups at once to isometric exercises that target one specific muscle group, the options are endless when it comes to creating a workout with just your body weight and dumbbells. Your body weight and dumbbells are also a fantastic way to naturally progress and build strength and muscular endurance and sculpt a great looking body. Best of all, a body weight and dumbbells workout is perfect if you prefer to workout at home and have limited space for equipment. So long as there is room for you to lay down and spread your arm open, you have enough space to workout.

Exercises To Do With Your Body Weight And Dumbbells

There are a multitude of exercises you can do with your body weight and a set of dumbbells and these are just a few to get you started.

T-push up: Set yourself up into the push up position with a pair of hex dumbbells where you place your hands. Lower yourself to the floor and as you push up, rotate to the right, lifting your arm and the dumbbell so that you are in a side plank position. Lower yourself to the floor and repeat on the left.

Alternating dumbbell rows: Stand, bending at your hips as you would at the start of the dead row. Instead of performing the dead rows together, simple perform one at a time, pulling one arm up as you lower the other.

Bent-arm lateral raise and external rotation: Hold a pair of dumbbells at your sides with your arms bent at 90 degrees. Raise your arms to the sides until your elbows are level with your shoulders. Rotate your arms up so your palms are facing forward. Reverse the movement to return your arms to the start position.

Dumbbell bicep curls: Perform as normal.

Overhead Tricep extensions: Perform as normal.

Dumbbell squats: Perform as normal, hold dumbbells at your sides or on your shoulders for added resistance.

Straight leg deadlift with dumbbells: Perform as you would a barbell, using dumbbells instead.

There are many exercises you can do with your body weight and a set of dumbbells and this workout is just one of many. Combine your body weight and dumbbells together to create your own fabulous workout.