We love holiday weekends as much as the next girl, but a party-filled Fourth doesn’t have to mean giving up on your workout goals for the weekend. In fact, a longer weekend is the perfect time to do yourself proud and schedule in an intense, longer workout. Start your holiday off right by taking just an hour or so to do one of these workouts before you hit the barbecue.
- Gym circuit workout: This intense hour-long circuit workout will keep things interesting at the gym. Go from pushups to jumps to barbell presses, and in the blink of an eye, 60 minutes will pass by. The result? Hundreds of calories burned, and an afterburn effect that’ll stay with you well into your holiday festivities.
- Feel the burn: Ready for a treadmill challenge? This 60-minute treadmill and strength-training session – a modified version of the celeb-favorite Burn 60 workout – will have you hopping on and off the treadmill, which will really challenge your body. Never a dull moment, always a fierce calorie burn.
- Five-mile playlist: Ready to take your normal three-mile run up a notch? This weekend is the perfect time to get out a little longer. This 50-minute running playlist is perfect for those who are at a 10-minute mile.
- Outdoor running challenge: If you’re looking for a mix of both running and strength-training, all made for the outdoors, then this 60-minute running workout is for you. It involves running at your own fast pace for a few minutes, followed by a minute of fun muscle-building moves.
- Not bored on the elliptical: Give your elliptical routine a boost with this 60-minute elliptical interval workout, which will burn major calories before you go out.
It’s time to embrace the sun and get outside while you strength train. You can print every single one of these no-equipment workouts (or just pull them up on your phone) to take with you the next time you want to get out of the stuffy gym and strengthen those muscles. These workouts are especially fun to do after a good long run so you can skip the warmup, but they also work well alone. No matter how you decide to do these, it’s time to get outside and get inspired!
Source: Megan Wolfe Photography
Don’t waste time! Make your strength-training workouts more effective by keeping your body guessing by trying new things. Changing up your routine by working your muscles in different ways will make the body stronger and more sculpted and will also help prevent a fitness or weight-loss plateau.
If you’ve been doing the same strength-training workout forever, here are some new ideas. Choose an entirely different routine to do each time you work out.
- Prop-Free, 10-Minute HIIT Workout
- 30-Minute, Body-Weight Workout – No Equipment Needed
- Build Muscle and Burn Fat Plyometric Workout
- Full-Body Circuit Workout With Weights
Abs and Core
- Quick, 3-Minute Ab Routine
- Fit in 5: Ab Workout
- 10 Minutes to Tone: All Abs Workout
- 20-Minute Power-Plank Flat-Abs Challenge
- Quick, Intense, Effective: Your 5-Minute Arm Workout
- Target the Triceps in This 10-Minute Workout
- 10-Minute Tone-Up: Arms and Shoulders
- Tone Your Arms and Back in 15 Minutes!
- Fitness Quickie: Inner-Thigh Workout
- 5-Minute Upper-Thigh Workout
- 10-Minute Skinny-Jeans Workout
- 10-Minute Tush-Toning Pilates Workout
Here’s what Spring means to us: fewer treadmills and more of that wonderful vitamin D that comes from bringing workouts outside. I mean, how can you beat this recent poolside Pilates workout that one of our editors recently attended?
The next time you’re exercising outdoors, make sure to snap a photo and upload the pic to Instagram. Caption your photo with the hashtag #POPSUGARFitness, and include where you are and what kind of workout you’re doing. And don’t be afraid to get creative: snap a pic of you and your friends in action, your feet hitting the ground, or the look of relief when it’s all said and done. We’ll grab our favorites over the next few weeks and share them with you here on the site. If you can’t wait to see what pics readers are submitting, just search #POPSUGARFitness via the Instagram app.
Source: Instagram user POPSUGARFitness
No matter how you like your cardio at the gym, we’ve got the answer. Stick to your favorite machine or branch out and try a new one with all of our cardio workouts, all in one place. Changing up your cardio workout is a great way to burn more calories and keep from plateauing. If your treadmill, elliptical, or stationary-bike game could use a shake-up, take your pick below.
If you’re new to the running scene, setting a goal for each workout is a great way to keep at it and to help you feel like you’re making progress. Here are some ideas for mini running goals.
- Set a time and run without stopping: If you’re an absolute beginner, that might mean two minutes, and if you’ve been running for a month or longer, your goal might be for 15 minutes straight.
- Run three times in one week: The best way to make running feel easier is to start running regularly. That doesn’t mean you need to run five miles each time you go. Choose a time or distance that’s doable three times a week, and stick with it for a month or so. Choose specific days to run such as Monday, Wednesday, and Saturday to help you remember.
- Run a mile in 12 minutes or less: If this seems impossible, set a time that’s reasonable for you. It’s OK to walk a little, but eventually work up to running a mile in about 10 minutes. This playlist is perfect for running at a 10-minute-per-mile pace.
- Make it all the way to the top of a hill. Find a decent hill in your neighborhood, or increase the incline on your treadmill. Your first attempt may result in you huffing and puffing and stopping midway, but your legs will become stronger after several attempts, and you’ll be able to reach the top. No sweat.
- Hit at least two different surfaces each week: Mixing up the surfaces you run on offers new challenges to your muscles, making you a better runner. Alternate between the treadmill, road, sidewalk, trail, and sand. Keep in mind that running in squishy sand is more difficult than running along a smooth treadmill belt, so when the surface is tougher, move at a slower pace or for a shorter amount of time.
- Include five sprinting bursts: Running at a faster pace burns more calories, builds stronger legs, and improves your speed and endurance. If you’re used to running at a consistent pace, pick five times during your workout to do one-minute sprints. Be sure to allow for recovery time after each burst.
This week, we observed heaps of celebrities getting again on the gymnasium grind soon after their movie premieres. Charlize Theron headed to the health club just a few months soon after the premiere of A Million Methods to Die in the West, although The Other Female costars Leslie Mann and Cameron Diaz had been noticed, separately, breaking a sweat. Even Maleficent actress Elle Fanning failed to skip the gymnasium ahead of the premiere on Wednesday. Scroll down to see all the celebs who headed to the gym this 7 days!
POPSUGAR Health and fitness
The best time to work out is anytime you’ll actually do it, so if you can’t seem to get it together and not hit the snooze in the morning, don’t despair. Instead, get yourself ready and excited for the day with these short workouts that you can do even when you’re pressed for time – each of them takes five minutes or less.
Source: Thinkstock / kosmos111
Logging the key miles it takes to teach for a marathon can take a toll on your body. But a little qualified strength training and stretching can aid keep you on the street. Observe this video clip and find out a handful of have to-do moves for marathoners.
And be confident to check out our marathon coaching system developed to maintain your sturdy as you train to race 26.2 miles.