1. Tone Up on the Treadmill
Use your time wisely at the gym with a combined cardio/sculpt session. Whilst on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do interval one-minute sets of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk.
2. Power Up Your Runs
Adding squats to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent to 45 degrees. Repeat for a 2 to 4 second ratio. 2 seconds up 4 seconds. 3 sets x 15 reps.
3. Chart Your Progress
Maintain your motivation using a fitness report card. Record these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals. When you see how much you improve, you will want to stay in great shape.
4. Try This All-in-One Toner
A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.
5. Work Out During Your Workday
Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts.