Just some facts that I typed up!

• Always change workout from day to day: mix different cardio with
different strength training
• Always get a minimum of 20 minutes of cardio each day you work out
• It takes 20 minutes to tap into your fat stores


Mix up treadmill workouts. Include incline and sprints, but you can do steady jogging somedays.


Example treadmill workout
5 minutes – warmup – light jog
5 minutes – increase speed of jog
5 minutes – Incline runs – set incline as high as you can tolerate. Try to get to at least 8
Keep up the same speed you were at throughout this whole five minutes, 30 seconds on incline, then bring incline back down for 1 minute and repeat

5 minutes – sprints- When I do sprints, I will sometimes do a 30 second sprint, a 45, 1 minute, 45, then 30 again, you can pick whatever speeds you feel ready for and keep them up for that 5 minutes. Make sure it is a spring like pace.

*This is just an example of 1 workout. When you get more stamina, you can increase treadmill workout times. On days when you do not weight train, cardio sessions can last up to an hour.
You can incorporate whatever sprints, hills, intervals, or times you want in order to keep changing up your cardio regimen.

ARMS

Arms

Some good arm exercises to pair with machine exercises are as follows

*Pushups (can be done on knees, this is a very basic exercise but if done until fatigued it really is one of *the best all time exercises for your chest and upper body)
*Yoga pushup—I love these! Arms are under body and lower you slowly down. (They brush your body as you go down; think elbow to ribs. Hold your weight the entire time)
* Triceps dips on bench or chair…little pulses in 90 degree point in between reps
*free weights are good for curls, rows, and shoulder extensions.

-just pair some of these with your normal machine workout and try sprinting or jumping rope between exercises…this is my fav. and it burns a ton of fat!