4.Incorporate strength training. Building strength creates lean muscle mass and makes you look and feel healthy and toned. The best way to strength train efficiently is through compound movements (movements that work more than one muscle group) such as squats, deadlifts, and bench press.

• Talk to a trainer or knowledgable friend to learn how to safely execute compound movements with weight.
• You can also use hand held weights to focus in on specific areas of the arms. When using hand held weights or doing bodyweight exercises, aim for 10 – 15 reps, three times each.

5.Start doing high-intensity interval training (HIIT). When it comes to losing weight and getting in shape, doing cardio activities for short bursts of time at very high intensity is the best bet. While running a few miles a day or going for a long walk are great activities to support a healthy lifestyle, it’s been proven that the body responds best to being worked at its max for shorter intervals.

• Keep in mind HIIT is not appropriate for everyone. Talk to your doctor before trying this workout.
• Pick a cardio activity that you enjoy. Walking, running, swimming, and elliptical are all good options.
• Start with a warmup of about five minutes. Then choose a shorter interval length, such as 30 seconds. Then do 30 seconds of high intensity effort of your chosen activity, followed by a longer period of recovery, such as one to three minutes. Repeat the exercise ten times. For example, if you’re a runner, try all-out sprinting for 30 seconds straight, resting for a minute, and repeating 10 times. Increase time interval as you get in better shape.
• Only do this two to three times a week to avoid injury or burnout. Supplement with a few longer, slower paced cardio workouts for distance throughout the week.

6.Work out at home. Working out at home is cheap, time efficient, and effective. Pick up a few pieces of equipment such as push up bars, hand-held weights, fit balls, exercise bands, or kettle bells. Make sure to work each major muscle group through cardio, strength training, and body weight exercises. 

• When planning an at-home workout, give yourself enough time to complete a warm up, cardio or strength routine, and a cool down.
• Aim for doing 30 minutes of cardio three times a week and 20 to 30 minutes of strength three times a week, followed by stretching.

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