>> For more short routines and workout tips, read Training Notebook in each issue of M&F Hers.
"Whether you exercise continuously or intermittently for three 10-minute bouts, the caloric expenditure is almost identical," says Lloyd L. Laubach, PhD, associate professor of health and sport science at the University of Dayton (Ohio). So combine your weight training and cardio with the workout below. We suggest targeting smaller muscles, as research from the University of Connecticut (Storrs) suggests that strength exercises that focus on arms after bouts of cardiovascular exercise may produce better results. Translation: tighter arms.
>> The workout: Start with 10 minutes on the treadmill, followed by five minutes of a targeted exercise for shoulders, then 10 minutes on the elliptical followed by four minutes of triceps work, then 10 minutes on the stationary bike followed by five minutes of biceps strengthening. Last, you'll have one final bout on the treadmill, followed by a cool-down.
|
Exercise
|
Sets x Reps/Time
|
|---|---|
| Warm-up (RPE 2-3) |
3 min.
|
| Treadmill, walking at 4 mph (RPE 4-5) |
10 min.
|
| Shoulders: Overhead Dumbbell Press |
3 x 10-12
|
| Elliptical Trainer (RPE 7-8) |
10 min.
|
| Triceps: Exercise-Ball Push-Up |
3 x to failure
|
| Stationary Bike (RPE 7-8) |
10 min.
|
| Biceps: Hammer Curl |
3 x 10-12
|
| Treadmill (RPE 7-8) |
10 min.
|
| Cool-down (RPE 3-4) |
3 min. |
* RPE: rate of perceived exertion
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