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Method 2: Cardio Workouts
1. Go for a walk to tone your legs. Get up for a few minutes and go for a brisk stroll around your neighborhood. A 30-minute power walk can burn up to 200 calories and also tone your legs in the process.
As you take a step, try to land on your heel and roll towards your toe. This helps you stay balanced while you walk!
Hikes are another great form of exercise. The body loves variability, and the changing terrain of a hiking trail will give your legs a good workout.
2. Swim for a great full-body workout. Do some laps around your local pool, experimenting with different strokes as you go. Give yourself some time to rest between each swimming exercise, so you don’t end up pushing yourself too hard. Swimming can be a great way to exercise your entire body!
Here’s a sample workout: swim for 3 minutes straight while doing the backstroke, front crawl, or breaststroke. Catch your breath for 1 minute, and then start up again for 4 more lengths, giving yourself 30 seconds to rest between each length. Continue swimming for 6 more lengths, giving yourself a rest after every 2 lengths. Then, end your workout by swimming for 3 minutes without stopping.
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3. Run or walk on the treadmill to tone your thighs. It may sound boring, but the treadmill can be an effective way to tone your legs. Set your machine to a low speed, then turn 90 degrees to the left or right so you’re facing the bars. Bend your knees and shuffle along the treadmill, keeping your feet from crossing over each other.
Try this exercise in 1-minute bursts at first. After 1 minute, switch yourself around so you’re facing the other bar.
4. Work out with the elliptical machine. Hop on the elliptical at your gym to get your legs moving. Switch up the resistance levels during your workout, which forces your muscles to put in a little extra effort. If you don’t have a lot of experience, alternate the resistance in small, 1-3 minutes chunks while you exercise.
For instance, set your machine to a higher resistance for 1 minute, then lower it for 3 minutes.
See if your machine comes with any preset resistance workouts.
5. Sign up for a Zumba class to give yourself a full-body workout. Zumba classes are a fun, dance-oriented workout class offered at a lot of gyms and workout centers. Zumba dances have you moving non-stop, and are a great way to tone not just your legs, but also other muscles in your body.
Talk to the staff at your local gym and see if they offer any Zumba classes.
You can also find Zumba classes or videos online.
6. Try a HIIT workout to burn more fat. High-Intensity Interval Training is a great way to burn more fat in a shorter amount of time. Don’t worry, you don’t need any fancy equipment for this—what matters most is that you push yourself a little harder and further than you’d normally go in a workout. Start your workout by warming up and jogging for 5 minutes. Then, sprint for 45 seconds and switch back to jogging for 1 minute. Repeat this sprinting and jogging circuit 7 more times, and then cool down and jog for another 5 minutes.
You shouldn’t do HIIT every day—instead, do it once every 1-2 days.
In this method, I talked about cardio training. What exercises to do to get in shape and lose a little weight. Read more here.
Artemus Vazhui