Gym Workout Exercises To Get Into Shape

by Jackie on July 28, 2012

Gym workout routines can help tone and strengthen your entire body. Whether you are an aficionado of cardiovascular exercise like treadmills, elliptical training or aerobics classes, or a fan of low-impact workouts like Pilates and yoga – there is a gym workouts routine that can be designed to help you lose weight and burn fat.

Simple Lunges

Lunges tone the major muscles of the thighs and slim the hips. They should be a part of your gym workout exercises. Start by standing with your feet about hip distance apart with your foot in a parallel position. Take a two or five pound weight in each of your hands and rest your arms gently at your side. Make sure you have a loose grasp on the weight with your fingers; you do not want to be gripping it too tightly. Take a step forward with one of your legs. Bend down sinking both of your knees towards the floor. Make sure to keep your torso vertical and your pelvis stable and pointed towards the floor. Make sure you are not sticking your butt out behind you. You want to hold in the bend for a few seconds and then come up and repeat with the other leg. Doing 10 sets of 20 alternating reps, 2 to 3 times per week can help define your quadriceps. Since your quads are also one of the largest muscles in your body, working this area will help raise your heart rate and burn a large number of calories.

Training on the Treadmill

Gym workouts routines should include a cardiovascular component. One of the most popular gym machines is the treadmill. There are a variety of exercises you can perform on this machine. Most fitness professionals recommend the following workout:

1. Set treadmill at zero incline
2. Set speed to 3.0 miles per hour
3. Walk at a steady gait for 10 minutes
4. Raise the incline to 5
5. Raise the speed to 4.0 miles per hour
6. Walk at a quick pace for 20 minutes
7. Increase the speed to 5.0 miles per hour
8. Jog at an even pace for the last 10 minutes
9. Reduce speed to 2.8 miles per hour and the incline to zero
10. Walk slowly for 5 minutes to cool down.

Dance Based Exercises for Toning

The Classic Plie’

The plié works to elongate the muscles of your legs as well as working your hip abductors and adductors. They also tighten your buttocks and hamstrings. Stand facing a ballet bar or a piece of furniture to simulate a ballet bar. Make sure your feet are hip distance apart and your feet are turned out. Turned out means your toes should be facing away from your knees, in a slight V-shape. Rest your hands lightly on the top of the ballet bar or piece of furniture. Tuck your pelvis slightly upward almost as if you are trying to pull your stomach into your spine. Keep your upper body completely vertical and make sure you do not lean forward or slump over your chair. Begin doing a deep squat moving your pelvis towards the floor. Rise up, but do not come all the way up. Keep a slight bend in your legs. Do 3 sets of 20 to get shapely legs that resemble a dancer’s.

Micro Squats

A micro squat is another dance based gym workout routine that is based in classic isometrics. Begin by holding light hand weights in each hand. Beginning exercisers should use 2 to 3 pound weights. Advanced exercises should use 5 to 8 pound weights. Place your feet and legs together. Rock back slightly and turn feet out into a V-shape with your heels together. Rise up to the balls of your feet, so your heels are completely off the floor. Your upper body should be upright – not leaning forward or backward. Begin lowering your lower body to the floor. When you reach the point where you are as low as you can comfortably go, hold in the squat. Begin small pulses towards the floor. Perform 30 pulses. Rise up and rest for a moment, repeat the exercise another 30 reps. After you do this exercise make sure and stretch out your quad muscles by grabbing your foot behind you and pulling your lower leg into your buttocks to stretch the front of your thigh. People who have been working out for a long time can make this exercise harder by doing the squats while holding a small playground ball between your upper thighs the entire time.

Gym workout routines can be effective in slimming the entire body and working on targeted areas to tone and shape. When combined with a healthy diet, people can reshape their body. Adding cardio exercises will increase the fat burn and maximize the calories burned during each gym session.

 

Jackie

Jackie

Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.
Jackie

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