Fitness Tips: Many of us have been in this situation: we set a fitness goal, stick with it for a while, and then give up when we don’t start seeing the results we want. Am I right? I’ve learned that while it’s important to think long-term when it comes to health and fitness, focusing on the short-term can be incredibly helpful in the beginning.
Let’s face it – progress is really motivating. Fortunately, there are a few workouts you can do that show significant results in terms of strength and definition quickly. The key to getting fast results from basic workout moves is to focus on low resistance and high repetitions. Try these 7 moves that will help you build momentum toward reaching your long-term fitness goals.
1. Push Ups – Chest, and Core
Standard push-ups work the upper body. Keep your feet together and your back straight. Lower yourself slowly until your upper arm is parallel to the ground. Start with 2 sets of 15 reps for tone and definition in no time. Increase reps as you build endurance.
2. Squats – Quads
Squats work all the muscles in your legs –quads, glutes, calves, and hamstrings. Stand with your toes pointing straight ahead and your feet hip-width apart. Slowly bend your knees and lower yourself toward the ground, as if you’re sitting in an invisible chair. Keep your torso straight and hold that position for 3 seconds. Slowly rise to stand. Start with a set or two of 8-10 reps.
3. Bicep Curls – Biceps
Again, the key to getting fast results – especially with weights – is to focus on low resistance and high repetitions. If you’re just starting out, find a weight that is mildly challenging for you and do at least 2 sets of 10-15 reps for each arm.
4. Crunches – Abs/Core
Get great abs fast with crunches. Start by lying on your back with your knees bent. Place your hands behind your head and slowly curl your torso forward until your upper back is lifted off the ground. Hold your position for 3 seconds before slowly curling your spine back down onto the ground. Start with 2 or 3 sets of 15-20 reps.
5. Jogging – Cardio
Doing cardio is essential if you want to see fast results, especially if you’re looking to burn fat. Jogging is a great way to start adding cardio to your routine – aim to get your heart rate up for 20-30 minutes each session for quick results.
6. Side Bridge – Obliques/Core
Lie down on your side, propping yourself up with your bottom arm perpendicular to your body. Straighten your knees and hips, keeping your top leg directly above the other. Raise your hips slowly, then lower them down to your starting position. Start by doing 2 sets of 8-10 reps on each side.
Also Read: Low Impact Exercising – An Elliptical Trainer or a Fitness Flyer?
7. Elliptical Training – Cardio / Lower Body
Training on an elliptical machine is another great form of cardio and has the added benefit of working out your lower body as well. Read any elliptical trainer review to see just how intense and effective this training is!
Don’t get stuck feeling burned out and losing motivation because you’re just not seeing the results that you want. These 7 moves will have you building muscle faster so that you can actually see the changes in your body more quickly than usual. Seeing those results in the form of tone, definition and increased strength is highly encouraging and will motivate you to keep working toward your long-term fitness goals.