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Home Health Heart Health for Women 3 Total-Body Workouts for a Health Makeover

3 Total-Body Workouts for a Health Makeover

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3-total-body-workouts-for-a-health-makeoverEmbark on a new fitness regimen for a healthier body, stronger mind, optimal wellness and a healthier heart.

The twice-a-week spinning classes and three-mile daily runs can become so routine that you may be suffering from fitness apathy without even realizing it. Go after an adrenaline rush, release those endorphins and improve your heart health by challenging yourself to a new workout, such as tabata training, bodyweight strength training or yoga.



Tabata Training

If you can dedicate 30 minutes a day, five days a week, to aerobic activity at moderate intensity, you’re meeting your basic fitness goals. Imagine reducing your workout regimen by 26 minutes while burning fat and boosting your metabolism in just four minutes. During those minutes, you’ll engage in high-intensity interval exercises and low-intensity recovery. Tabata training improves your cardiovascular system, builds muscle endurance and increases your aerobic and anaerobic capacities.

For four minutes, work out hard at maximum intensity for 20 seconds and rest for 10 seconds for a total of eight times. You can do any cardio activity, including air squats, jumping rope, jumping lunges, mountain climbers, biking, running sprints, or push-ups.

Bodyweight & Strength Training

Anyone with the right attitude and ambition can get healthier without an expensive gym membership or elaborate workout equipment. The only piece of equipment you need to build strength and yield incredible fitness results is your own body. Your living room or the grass at the park can become your personal gym. Think of bodyweight exercises as the foundation of your fitness regimen.

Focus on plyometrics with high output for a short amount of time. Integrate cardio, such as burpees or mountain climbers, with your strength training and take short rests to torch calories and tone muscle. The following bodyweight training exercises will strengthen the core, increase flexibility, improve balance and will produce results.

  • Full body: Hand-release push-ups and 60-second planks
  • Legs: 60-second wall sits, pistol squat and jumping lunges
  • Chest a and back: Handstand push-up, donkey kicks and supermans
  • Shoulders and arms: Tricep dips and arm circles
  • Core: L Seats, bicycles, side planks, shoulder bridges, and crunches


The practice of yoga is a mental, emotional, physical, and spiritual experience. In other words, yoga postures awaken the mind, heart, body, and soul. Modern-day yoga is a symbol of serenity and wellbeing. The practice increases flexibility, muscle strength, energy, and vitality. It also helps maintain a healthy weight, relieve anxiety, lower stress, and calm the mind.

Hatha yoga focuses on postures that build mental and physical strength, from boosting cognitive function to enhancing balance. It’s based on a series of postures known as asanas and specialized breathing techniques called pranayama. Practicing hatha yoga also provides therapeutic benefits. Elongate your spine to alleviate neck pain or fully engage in a pose to focus inwardly and peacefully connect with your inner being. Other yoga styles include bikram, vinyasa, ashtanga, and anusara.

Whether you’re activating your body through four minutes of intense exercising or awakening experiencing grace during tree pose, physical activity and active movement heightens your health and maximizes your quality of life. And, it’s great for your heart too! Now, get out there, and have fun!

Learn more about fresh ways to eat better here.


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