Tag Archive | "burn-calories"


Best exercises for sport and cardio fitness

We take a look at top workouts and exercises for building up your sport and cardio fitness  think group fitness classes, running clubs, obstacle courses, hip-hop dance.


While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated.

“These types of workouts would be great for training for a five to ten kilometer fun run or obstacle course, but if your fitness levels are higher, you might find these exercises to be more of a fun sweat session,” says transformation coach and part-time athlete, Emilie Brabon-Hames.


Military-style obstacle courses have become popular for improving cardio fitness, burning calories and creating positive functional movement patterns. Courses such as True Grit not only provide a physical challenge, but also test your mental resolve and stamina, ensuring compliance. Beyond the 10 to 12 kilometers of the actual obstacle course, they often require a decent training component in preperation for the event.

“These are a fun, effective and challenging way to get your cardio in. You’re working out in a team environment, creating an encouraging atmosphere for increased motivation. People often push themselves harder in this type of environment than they would at the gym or running on a treadmill,” says nutritionist, trainer and online coach Brooke Turner.

“It’s a full body workout, so while you’re doing cardio you’re also challenging your strength. You might surprise yourself with what you achieve.”

Cardio fitness and increasing your breathing and heart rate have important health benefits, beyond body composition. Plus – we might as well admit it – courses that take you out of your comfort zone make you feel just that little bit bad-ass.

“Heart disease is the biggest cause of death for women in the world, and the first step to prevention is keeping the heart healthy. So sweating and making sure you are out of breath four to five times per week is beneficial not just for healthy heart function, but for endorphins, PMT and self confidence,” says Turner.

“Who doesn’t love knowing they can run ten kilometers or punch their way through a boxing class?”


Progression is obviously difficult without a structured plan and engaging in just one style of training will always allow your body to adapt or plateau. Whether you’re a gym junkie or group fitness fiend, Turner recommends varying your training routine.


Brabon-Hames agrees that you should mix it up and add some high intensity sessions into your workout routine.

“Short-term, you burn calories from any exercise. But if you really want to keep burning long after you finish that session, make sure it is of a higher-intensity to get that EPOC happening at a higher level and see continuous improvement,” she says.

“A mixture of resistance training, low-intensity steady-state cardio (LISS), cross-training and HIIT is your ultimate weapon to being fit.”


Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Weight loss, Weight TrainingComments (0)

Image TiffHallCore-01-a-Situp-to-pushup.jpg

Core blast with Tiffiny Hall

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor.

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn.

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!


Core blast with Tiffiny Hall

Posted in Aerobics, Bodybuilding, Diets, Personal Fitness Training, Training Methods, Weight TrainingComments (0)

Paige Hathaway

Paige Hathaway

2 days 15 hours ago

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Paige Hathaway

2 days 18 hours ago

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