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Running is a challenging, effective workout, there's no doubt about it. Considered the gold standard for burning calories, running does have some draw backs, often beginning runners get injured and then are sidelined for an extended period of time. Plus, it can be boring and isolating if you often run alone.
Creating a new, varied Spring time exercise program with many different challenging workouts to cross train the body protects you from injury and overusing muscles, plus our bodies love to be constantly challenged in new ways to keep our metabolism and muscles surprised, which is great for your body and keeping you mentally engaged as well. Have fun with it, create a chart or use an app on your phone to pick 5 things you haven't tried before and see if you can do them each once a week for the next four weeks!
Your goal: Design a life you love, try new things that get results in less time and don't make you dread doing them. We're looking for exercises that burn around 10 calories per minute. Some you can sneak in from the list below, get up 20 minutes early or try doing them at night instead of snacking. I'm also going to challenge you to try something new that's SCARY! Like ballroom dancing, hula hoop class or surfing, anything you've always wanted to try but haven't yet! Something that the very thought of it gets you excited and thinking "wouldn't it be so cool if I knew how to...."
That's how you design a life you love!
Here's a list of other exercises that burn over 10 calories per minute:
Weight training
As little as 10 minutes, 3 times per week can have a positive effect on your body composition. It doesn't have to be a full-blown gym session to count either!
Researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.
Make sure you're lifting weights heavy enough to produce fatigue within 8-10 reps and perform the "negative" portion of the exercise twice as slowly as the lifting portion, this will maximize your results.
Burpees
Here's an explanation from Wiki
The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":
- Begin in a standing position.
- Drop into a squat position with your hands on the ground. (count 1)
- Kick your feet back, while keeping your arms extended. (count 2)
- Immediately return your feet to the squat position. (count 3)
- Jump up from the squat position (count 4)
This link has a tutorial on burpees and other jumps: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/
Indoor Bike Sprints
Its possible to burn over 80 calories per minute if you give it everything you've got, make sure to follow the sprint with a cool down at least twice as long. Usually this requires a gym membership, but you can find creative solutions if you look for them. They even make under desk mini cycles now you can use while you work!
Jumping Rope
Portable and very inexpensive you can take a jump rope with you on a walk, travelling, in your car, outdoors, inside watching TV or while your kids play at the park, you can burn approximately 13 calories per minute jumping rope. It is one of the higher impact exercises on this list, so mix it in to your schedule but don't rely on it everyday. This link has tutorials on jumping rope and other jumps: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/
HIIT Circuits
From Dailyburn.com here's a beginners 20 minute HIIT circuit, where you perform 45 seconds of work, followed by 15 seconds of rest for 5 exercises and then you rest 1 minute between rounds and complete 3 rounds:
- Push Ups
- Squats
- Butt Kicks
- Tricep Dips
- Side Lunges
Tabata Jump Squats
This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes.
This link has tutorials on a jumping sequence: http://skinnyms.com/jazzed-up-jacks-and-jumps-tabata-workout/
Kettlebell Swing
This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. The motion of swinging the kettlebell really feels strange at first and works muscles you didn't even know you had! For between $10-$20 you can find one of these at Target and its an easy, fast workout to do while you're watching TV. This exercise will help you get those flat abs you want to show off in summer too, start with 10 sets of 10. See the instruction below from Prevention.com
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Tea + Detox Program = Teatox
A traditional detox program is not necessarily a weight loss program, but often weight loss is a result of following a detox diet, especially when using beneficial herbs along with the diet. A Newport Skinny Tea teatox is for a specific period of time during which herbs are used in a tea form for retraining our digestive systems to release excess water and waste materials and to deeply nourish tissues. The use of tea makes sticking to your diet far easier for several reasons discussed later.
Some of the more powerful detoxifying herbs in Newport Skinny Tea are: Cinnamon bark, Dandelion Leaf, Ginger Root and Slippery Elm Bark.
Cinnamon Bark is used to warm and energize the body, promoting sweating and stimulating circulation. Ginger Root has many of these same properties and also calms the stomach and reduces nausea, which can occur during a detox. Ginger can also soothe a sore throat, reducing inflammation and it helps build hydrochloric acid in the body, which aids in digestion of plant matter and stopping candida overgrowth in the body.
Dandelion is a major general health-building tonic and a great source of potassium. Used to clean the liver, it reduces congestion and improves the flow of bile, both which benefit digestion, allowing nutrients to be more easily absorbed by the body and allowing greater energy to flow. In the kidneys, dandelion enhances the flow of urine, helping to remove fluid trapped in the tissues, reducing the appearance of cellulite.
Slippery Elm soothes the lining of the intestinal tract and aids in the expulsion of toxins by providing gentle laxative action.
Tea is an easy, effective way to curb hunger and give the body loads of great health benefits at the same time. Tea is very satisfying to our taste buds and helps break destructive snacking and compulsive eating patterns because it changes our habits. It only takes a couple of days to train yourself to reach for tea when you feel hungry instead of food and soon you’re craving it instead! Often we eat when we are actually thirsty, and reaching for tea allows us to rehydrate our bodies and retrain our hunger meters, as well.
It is a widely held myth that tea is dehydrating, it is actually large amounts of caffeine that are dehydrating, so feel free to reach for tea, hot or cold, whenever you want, limit your daily intake of Newport Skinny Tea to the recommended amount, 2 cups of the daytime tea and 1 cup of the evening tea. Use plain green, black or herbal teas at other times.
For thousands of years herbs have been used as healing agents, they are powerful and gentle at the same time. Treat herbs with the same respect that you would any drug or medicine, consulting your doctor to make sure they are safe for your individual needs.
Disclaimer: We cannot guarantee weight loss.
