Lose Weight And Tone Exercise

Tone your core, tighten your tummy, and trim body fat with this 30-minute workout. A no-equipment do-anywhere circuit designed to slim down your waist and sculpt a sexy, toned body.

1. Criss cross crunches: 60 seconds. Stand with your hands behind your head, bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side.

2. Plank hip dips: 60 seconds. Start in a low plank, rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side.

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3. Alternate heel touchers: 45 seconds. Lie on your back, bend your knees and keep your arms extended and by your sides. Crunch forward and to the left, touching your left heel with your left hand and hold. Slowly return to the starting position and repeat the movement on the right side.

4. Crunch chop: 45 seconds. While on your back, extend your arms above your head, clasp your hands and raise the legs toward the ceiling. Lift your shoulders, open the legs and chop your hands through your legs. Return to the initial position and repeat for 45 seconds.

5. Standing side crunch: 60 seconds. Stand with your knees slightly bent, your feet hip-width apart and your hands behind your head. Shift your weight to the left leg, crunch to the right side and bring your right knee up toward your elbow. Switch sides and repeat.

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6. Dead bug: 60 seconds. Lie on your back and extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Switch sides and repeat.

7. Star toe touch sit ups: 45 seconds. Lift your right leg and your torso simultaneously and reach your left hand toward your right foot. Return to the mat, and repeat on the opposite side.

8. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds and then switch sides.

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9. Reverse crunches: 45 seconds. Lie on your back, lift your knees until your thighs and calves form a 90-degree angle and your calves are parallel to the floor. Lift your hips and bring your knees toward the chest.

10. Side plank rotation: 30 seconds + 30 seconds. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. Twist your torso forward, and slowly place your left arm under your body. Repeat and then switch sides.

Calorie Calculator Enter your weight to find out how many calories you can burn doing this slim down and sculpt 30-minute workout:

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Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …Benefits Of Gym Machines | Resistance Training For Weight Loss | Cardio Machines For Weight Loss | Resistance Machines For Weight Loss

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If you’re looking to lose weight and tone your body, navigating the wide variety of gym machines can feel overwhelming. With so many options, how do you know which machines are the most effective for your goals?

Here, Phil Carpenter, PT at  Portsmouth North Harbour explores the best cardio and resistance gym machines for weight loss, and why they should be a crucial part of your workout routine.

While weight loss relies primarily on creating a calorie deficit (burning more calories than you consume), pairing your diet with exercise is a winning combination when it comes to losing fat (and maintaining that weight loss). Gym machines, whether that’s cardio or resistance, can be a helpful part of that journey. 

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Outside of weight loss, both cardio and resistance training offer a wealth of physical and mental health benefits which we cover here.

In-built programmes and trackers on gym machines allow you to keep an eye on your progress, which can help in setting goals and measuring progress over time. They’re also convenient and versatile; with a range of machines in one gym, you can enjoy a varied workout under one roof. 

People typically associate weight loss with endless cardio, often forgoing resistance training as a result. While increasing cardio can help with weight loss, resistance training is an underrated tool that can help you to get a lean, toned appearance.

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It is a common misconception that weightlifting is just for ‘bulking up’ and shouldn’t be done unless you want to get big muscles, but that’s not true. While resistance training does help to build muscle, it takes a lot of time, hard work, and surplus calories to build big muscles.

Strength training while on a diet won’t make you bulky but it will help to prevent your body from breaking down the muscle (instead of fat!) to make up for the calorie deficit and can even help to build some lean muscle if you are progressively overloading and eating enough protein.

Building muscle is helpful on your weight loss journey in two ways: 1) Muscle is more metabolically active than fat. By increasing the amount of muscle in your body, you can boost your metabolism and keep your body burning more calories at a steady rate throughout the day. 2) Helps to prevent muscle from being lost instead of fat, which can lead to a ‘skinny fat’ appearance.

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Resistance training is also important for strengthening your ligaments and tendons and improving your bone density. As we age all of these can weaken, leading to an increased risk of injury - a resistance training programme can help to increase the strength and stability of your muscles and joints, keeping you healthier for longer.

You can learn more about weight training for weight loss here, but in summary, resistance training is just as necessary as cardio for getting fit and sets the foundations for effective weight loss. Ideally, your weight loss workout plan will include both training styles.

Cardio, also known as aerobic exercise, is physical activity which raises the heart rate and keeps it there for a prolonged period. Cardio exercise burns calories, which can help with your weight loss efforts, and strengthens the cardiovascular system.

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While there are many forms of aerobic exercise, cardio machines provide a variety of ways to work out, with low impact options available.

Gym resistance machines guide users to perform an exercise with correct form and range of motion. Compared to using free weights, there is typically less involvement needed from the core to stabilise the movement, which means resistance machines can do a better job of isolating the intended muscles. This is useful for building muscle as the intended muscle can be challenged without support from other muscle groups. 

Machines are more controlled and generally safer than free weights, so you’re less likely to get hurt and you don’t need to rely on a spotter. Because machine exercises have a fixed movement path they require less technical skill and are ideal for beginners or those returning to exercise after an injury.

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Now you know some of the best gym machine exercises to help with your weight loss journey, you just need to plan what workouts you want to do each week. Our downloadable gym workout planners are a great way to plot how much cardio and resistance training you want to do each week, and hold yourself accountable to this!

If you’d like to find out more about what types of exercise to include in your weight loss plan, you can check out our How to Lose Weight hub. Popular articles include our weight loss workout and 5 exercises for fat loss.Two very common physical goals, especially in women, are toning up and losing weight. They’re often the top of people’s agenda when they look to start exercising more. Because who doesn’t want to feel and look a little fitter.

And whilst neither of those goals are directly to do with fitness, they are an aesthetic impact that happens to the body when it adapts to changes brought on by exercise. Not to mention a change in diet too.

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So, how can these two things be achieved at the same time? And what’s the best way to go about it if you can only get to the gym every few days.

A phrase used so often, that it’s kind of lost all meaning. Wanting to ‘tone up’ is a goal lots of people aim to achieve. It’s very generic. It doesn’t really relate to any sort of specific fitness goal, but it means so much to people.

The first is by growing the muscle fibres themselves. Usually this

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