August is already here ladies. Did you keep your New Year’s resolution to exercise more? If not, don’t worry—it’s not too late to get that summer body. For one thing, warm days are reaching farther and farther into early autumn and, with the right plan it won’t take that long to get results.
If you want to show off a bikini bod or kickstart a healthy lifestyle we’ve got you covered. Like Kanye’s workout plan, Izzy and Liv’s will help you get that booty sitting up high. We can’t guarantee that you’ll bag a baller (or at least a dude with a car), but you’ll definitely be looking and feeling fly enough to increase your dating options.
Carve out at least 2-3 days out of the week for High Intensity Interval Training (HIIT). HIIT workouts mix short bursts of high energy moves with equal periods of less strenuous moves. The main benefit of HIIT lies in its efficiency: in one session you burn twice as many calories in half the time that you would have spent doing regular cardio. And, because your metabolism is being pushed to the max, you continue to burn fat long after your workout.
Whether it’s running, weight training, jump rope or burpees, HIIT can be applied to any exercise. You can mix it up or stick to one thing. All that matters is that you find something that works for you and stay consistent.
For instance, instead of trudging away on the stair master at the same slow pace for an hour, step it up to a fast climb for 2-3 minute before returning to a slow pace for another 2 minutes. Repeat this for at least 10 minutes until you’re done. When 10 minutes no longer feels like a challenge go up to 20 minutes.
Don’t Forget to Warm Up and Cool Down
Morning after soreness. We all dread it, but few of us take all the precautions necessary to prevent it. Pregaming and post gaming your workout is vital to reducing workout growing pains. I’ve been guilty of skipping it and I can say from experience that taking the time out to do this small step makes a lot of difference.
Warm up your body with dynamic stretches and a few quick moves that will raise your heart. Apart from preventing injury, this will also make your workout easier. Make sure to cater your warm up to your exercise. For example, if you’re going to be running you can warm up with high knees and squats.
Live to work out another day by finishing your workout with a 2-5-minute cool down routine. We recommend a slow stationary jog (or cycle) followed by targeted stretches. This will help to slowly bring down your heart rate and breaks up any lactic acid that might have accumulated while you were burning it out.
Recovery days are just as important as work out days. This is when you get stronger: when your body repairs and rebuilds your muscles. Even though recovery is an internal process, there are several activities you can do to help it along.
A quick walk or a relaxing yoga routine are excellent ways keep the blood flowing and prevent stiffness. If you worked out extra hard that week and you have the time, go ahead and treat yourself to a massage or sauna. It feels amazing and your body will appreciate it more than a slice of cheesecake.
Staying committed to a workout routine may be a challenge, but it’s a challenge that’s a big part of self-care. Focus on starting—that’s half the battle. Once you’re there, you’ll be surprised at what you can do.