Gym-Free Workout Guidelines
Look and feel great in four weeks with this easy-to-follow toning routine that you can do in the comfort of your own home
The key to this workout plan is that it combines cardiovascular exercise with strength training to increase your metabolism and help you burn more calories, even while you are resting.
Body benefits
- Stronger bones, muscles, tendons and ligaments
- More muscle mass. This is great because muscle tissue helps to burn up more calories and fat, even when you're resting
- A reduced risk of osteoporosis
- A leaner and more toned body shape
- Increased confidence and a greater sense of well-being
Healthy eating
Try to eat small, regular meals every three hours, which include complex carbohydrates like vegetables and pasta, protein like pulses, nuts, fish, eggs and meat, and essential fats from oily fish. This will help keep your energy and metabolic rates high. For more information check out our guide on eating and exercise.
Fitness levels
Beginners - Use light to moderate weight (1-2 kilos) dumbbells and a green Dyna-Band.
Intermediate - If you have been exercising for up to six months previously, use moderate weight (3-4 kilos) dumbbells and a mauve Dyna-Band.
Advanced - If you have been training for longer than six months, use a weight so that when performing the first set of each exercise, the last four or five repetitions are quite difficult (5 kilos plus), and use a grey Dyna-Band.
Water
Remember to replace fluids lost through sweating it will help to fuel your metabolism to breakdown food and turn it into energy. If you don't drink enough, you won't be able to workout as effectively.
Breathing
Don't hold your breath when you exercise. As a general rule, you should exhale when your muscles contract (on the effort or exertion), and inhale when they lengthen, and as you return to the starting position of the exercise. Here is a breakdown of how to breathe when exercising.
Warm-up and cool-down
Before you start a strength training or cardiovascular workout, it's vital that you warm-up for 5-10 minutes. This process will gradually increase your heart rate and body temperature, get your joints ready for activity and prepare your body for the upcoming workload.
After your workout, you should stretch in order to cool down, lower your heart rate and help prevent injury and muscle soreness.
Training tips
- Perform each exercise with controlled and slow movements. Quality is more important than quantity.
- Each repetition should take about four seconds to complete: two seconds to lift the weight (or stretch the band) and two seconds to lower it. Moving any faster uses momentum rather than muscle power, and it makes the exercise less effective.
- Start with 60-90 seconds rest between sets. The fitter you get, the less rest time you will need. Gradually cut your between-set rest periods down to 30 seconds, then 15.
- Always listen to your body. It'll tell you loud and clear how and when to proceed. Don't overdo it.
Frequency
To see a difference you should do the toning workout twice a week, as well as two (or three if you're already resonably fit) 30-minute sessions of cardiovascular exercise each week.
- Exercise mat
- Dumbbells
- Swiss ball for core and stability work
- Dyna-Band
These products are available from leading sports shops or online through sites like Amazon.co.uk