Workout Routine to Burn Fat and Tone Up

Working out – some love it, some hate it. I always expected that I would be amongst the latter, but since activating my gym membership about a month ago, it has well and truly hooked me in. Now, I am no expert – or even anything close – but I would like to share with you the routine I like to follow (as advised by my personal trainer) that is tailored to help me burn fat and tone up.

Cardio/Fat Burn

This is the bit that really gets your heart rate up. I’m quite a fan of jogging in general, and did the Koran martial art Taekwondo for 7 years, so cardio is most definitely my favourite bit of a workout. I like to do this for an hour each time I go to the gym. I usually rotate each day (I go around 4/5 times a week), doing cardio for an hour one day and resistance the next (we’ll come on to this). Here is my preferred routine:

  • Running Machine – 20 minutes – I have the speed quite high but the incline relatively low
  • Cross Trainer – 10 minutes – I heard that, if done too much, the cross trainer can beef up your legs/bum, so I limit myself to 10 minutes per hour session on it
  • Rowing Machine – 5 minutes – This can really make me feel like I’m working!
  • Exercise Bikes – 20 minutes – I try and do 10 minutes on a bike where you sit back a little, then another 10 on the bike where you’re more hunched over the ‘handlebars’
  • Running Machine – 5 minutes – depending on how fit I’m feeling, I like to do either a 5 minute power walk or 5 minute jog to end my cardio session

Resistance

Resistance training isn’t the most fun I ever have, but I know that it is super important. I do like the feeling that I’m toning up what’s underneath the surface, and LOVE starting to see any results. This routine of course depends on what is in your gym.

I like to do 30 repeats of which ever machine I am using. Here is a rough guide of which pieces of equipment I like to use:

  • Leg Extension
  • Leg Curl
  • Lateral raise
  • Pectoral Fly
  • Lateral Pulldown
  • Glute
  • Shoulder Press
  • Chest Press
  • Leg Press
  • Abs

If I’m feeling strong, I also like to do some extra crunches (around 30 more). I also like this machine that you kind of peddle with your hands to work your arms – I have no idea of its name though. This list really seems like a lot, but once you’re in the gym the time really does fly.

I hope this has helped – again, I’m not a professional, and this routine might not work for everyone. Let me know of yours below in the comments!

Stay Creative,

Chyaz xox

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12 Comments

  1. Florencia
    June 1, 2011 / 5:03 pm

    I hate gym! is very lonely!
    i used to do volleyball and skating and I came out a knee injury, then had to leave sports. I started the gym a year ago (the lesion appeared two years ago) to keep the muscles etc. and I hate it! haha I prefer the sport! but is an alternative to kept in a healthy state!
    I do the same routine!
    Have a nice week!
    Grettings from Argentina! ^_^
    xo

    • June 2, 2011 / 10:36 pm

      Aww I’m sorry to hear about your injury 🙁 have a nice week too and thank you! x

  2. Miffy
    June 1, 2011 / 5:20 pm

    i love the gym 🙂 thanks for the tips <3
    xxxxxxxxxxxxxxxxx

    • June 2, 2011 / 10:37 pm

      You’re so welcome 😀 x

  3. June 1, 2011 / 6:24 pm

    Great article once again 🙂 I also like gymming and I usually start warming up with the cross trainer for at least 20 minutes, then I also run for a little while 🙂 After that I do exercises for my arms, stomach, legs …

    • June 2, 2011 / 10:37 pm

      Sounds great Lisa! And thank you so much 🙂 x

  4. June 1, 2011 / 7:25 pm

    can u give some articles about your diet routine ??

    • June 2, 2011 / 10:38 pm

      I will work something out 🙂 x

  5. Amber
    June 1, 2011 / 8:22 pm

    I generally don’t have the money/patience/time for the gym, haha. I used to dance regularly but had to give it up when my mother closed her studio. I have a fairly fast metabolism and have always been lucky enough to have a good figure, but I eat too much junk, haha. However, I do walk a total of 5 miles every day to get to college and back so I still get some exercise.
    Recently I’ve decided I want to start toning again so I’ve started doing crunches every night before bed (I can only do 30 in one go but I’m aiming to get to at least 100) and if I’m feeling fit then I’ll do some leg raises too, and/or jog on the spot for ten minutes or so. But I need to quit the snacking before I lose my figure 😉

    • June 2, 2011 / 10:40 pm

      That’s great that you’ve got a good metabolism! Crunches are great to do, I try to do some before bed some days 🙂 xx

  6. Victoryisalways
    June 1, 2011 / 10:07 pm

    I hate working out, ha-ha. But I work out Monday-to-Friday for 30 minutes and I walk for 40 continuous minutes at least twice a week. But I really don’t like it.
    And my situation is kinda funny and comical in a way because I have terrible balance, so I’m always making jokes about that. I am always talking just to keep my mind off the sweat and the pain. I always mess up the routine. I work on my left side when everyone else is working the right side and then I crash into people. I’m a mess, so it’s not for me. HOWEVER, after reading your post about this, I am more motivated (sorry to tall the people I crash into, but you’re gonna get some more of that). I really needed that extra encouragement because I see you as a real girl who isn’t all skinny and looks as if she hasn’t eaten in weeks. You’re real. And so it inspires me to work out because you are working out 🙂
    Thank you!

    • June 2, 2011 / 10:42 pm

      That really means a lot to me, thank you 🙂 wanna know a secret? I’m really clumsy too! I’m known for it with all my friends and family, I’m always crashing and banging in to things! So don’t worry 🙂 xx

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