Archive for the 'interval training' Category

Stairmaster – The Key to the Best Butt Ever

September 30, 2008

Are you one of those individuals at the gym slogging it out on the stairmaster for 30 minutes only to lean into the machine and step with your tip toes? If so then you are cheating yourself of the great benefits the stairmaster can have on your butt!

The correct technique on the stairmaster is to step at a slower consistent frequency, feeling the weight of your body through the heel of your feet with each step. By fulfilling full steps (instead of short quick ones) you are benefiting from a better cardio workout while also conditioning your legs and butt.

Start off with 20 minutes workouts up to 3 times a week and progress to 30 – 45 minutes workouts up to 5 times a week.  This will pretty much give you a perfect butt, shapely and round while also giving you and excellent cardio workout.

Don’t be worried that it will make your butt too big or give you a bubble butt. Muscles burns fat and women do not have enough testosterone to build huge muscles. The end result will be a sexy, toned, shapely round butt! Get on that stairmaster and start working it!


10 Minute Workout

September 29, 2008

Strapped for time? This is no longer a valid excuse, here is what you can accomplish in just 10 minutes.


  • A quick walk
  • Skipping rope
  • Jogging on the spot
  • Burpees
  • Intervals (walking and running between telegraph poles)


  • Squats
  • Lunges
  • The plank
  • Tricep dips


  • Every night or every morning stretch your whole body:
  • Stand up and touch your toes
  • Roll your sholders backwards and then forwards
  • Roll you r neck backwards and then forwards
  • Lying down, reach up high and point your toes

Be creative! Walking to the kitchen to get a cup of tea or a glass of water? why not do walking lunges there and back! You can incorporate exercise into your daily routine very easily. You don’t always need to go to the gym to get the best results, you can do it all at home.

Indoor Rowing

September 25, 2008

Indoor Rowing provides a great cardiovascular workout while also being a strength endurance sport and as it stresses out certain muscles in the body anaerobically. Using a rowing machine is great for weight loss as you can burn up to 300 calories in 30 minutes.

Proper technique is essential when rowing so as not to injur your lower back and to become more efficient and produce better results.

The Start:

Rowing Start

Rowing Start

Your arms should be straight and relaxed with your body pressed up to the legs.

The Push:

Rowing Push

Rowing Push

With your arms remaining straight push the legs down as your body slides back.

The Finish:

Rowing Finish

Rowing Finish

Finish with the rowing handle by your abdomen and your legs straight.

Don’t forget to set the rowing machine’s resistance to a level that is a bit challenging but not overwhlming on your back, you may be tempted to set the resistance as high as possible to burn more calories in less time but you run the risk of injuring your back.

Working out using a rowing machine has many benefits:

  1. Works out many muscles in your back, abdomen, arms and legs.
  2. Rowing provides low impact motion.
  3. Excellent all over muscle tone.
  4. Increasing muscle mass.
  5. Losing weight and burning calories
  6. Raises heart rate and gets the blood flowing.

Have a look at the video provided here for proper technique when using a rowing machine.