Clean EatingVariety is the Spice of Your Workout Routine

By: Natalie Hagler

Cardio, Cardio, Cardio! If you want to burn calories, make cardio the foundation of your new workout routine. The Centers for Disease Control and Prevention recommends that all adults engage in at least 2 1/2 hours of moderate aerobic activity per week. On average, women between the ages of 30 – 39 should have approximately 90 minutes of intense cardio a week and women in their 40s approximately 60 minutes. Remember that you can break this up over the week!

If you are just beginning your routine and intense cardio for 30 minutes is too much, go for 15 minutes at a time! Speed-walking is the healthiest way for those new to exercise to get cardio. Hit the hills for the most intense workouts.

If you use an elliptical trainer or treadmill, focus on INTERVAL training to help your heart learn how to work hard and recover fast!

Tabata or HIIT training – the quickest way to get cardio without running or a treadmill. See the workout below for an example:

Clean Eating
  • 30 min cardio
  • 20-10-20 Tabata timing protocol
  • 4 min Jacks/oblique jacks
  • 4 min high knees
  • 4 min jump rope
  • 4 min mountain climbers
  • 4 min heel clicks
  • 4 min shuffle punch
  • 4 min booty flurries
  • 4 min Burpees

Body Weight Exercise

You don’t have to be intimidated by the gym or large group classes, and you shouldn’t make your social fears an excuse. With bodyweight exercises, you can exercise anywhere and anytime with no fancy equipment. The key to effective bodyweight routines is HIGH REPS and ATTENTION TO FORM.

Examples of Bodyweight Exercises Clean Eating
  • Push-ups
  • Military Press
  • Wide Push-ups
  • Close Grip (or Heart) Push-ups
  • Dive Bombers

  • Squats
  • Sumo Squats
  • Therapy Squats
  • Overhead Squats
  • Bulgarian Spilt Squats
  • One Legged Squats and Pistols

Clean Eating
  • Lunges
  • Side Lunges
  • Front/Back Lunges
  • Fully Loaded Lunges

  • Balance and Core
  • Hip extensions/Bridge
  • Hip and Leg Raises
  • Warriors
  • Power Knees

The Importance of Strength Training

Strength training is a fundamental part of and weight loss goal. This is because you will lose approximately 5% of our muscle mass every decade after age 35, if you do not build muscle through exercise you will need to eat 120 to 420 less calories a day to maintain your current weight. In addition, stabilization and strength help us maintain bone and cardio health, burn fat at rest, and stay active so that we are more likely to be emotionally healthy.

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