Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.

Tags: exercise, fitness, health, lose belly fat, yoga matsexercise, fitness, health, lose belly fat, yoga mats

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Elliptical trainers are a great way to stay fit and because they exercise the arms and the legs as well as giving you a very good cardiovascular workout they are fast being seen as one of the best ways to stay fit. It is also time saving to use one of these machines because you are exercising everything at once there is no need to use a variety of different machines. In fact, you can get a really great workout in around half an hour using an elliptical trainer.

Interestingly enough, many people use them not so much to keep fit but instead to effective lose weight so naturally one of the most important things to them is the amount of calories burned on an elliptical trainer during a workout.

Of course there is no one set in stone answer to the question on the amount of calories burned on an elliptical trainer. It is actually very dependent on how well you use the exercise machine. After all, if you just use the machine on it’s lowest setting for a short amount of time then it is not likely that you will burn that many calories. Even so, some exercise is better then no exercise so it is still a good idea and even if you do not burn too many calories you should still get some benefit from it actually performing the exercise. The real fitness and weight loss comes from exercising for around 30 minutes then you will really begin to see some advantages to using an elliptical trainer over a treadmill or stair climber.

A good workout on an elliptical trainer can give you real benefits to both your health and fitness and you can begin to notice a difference in your overall health and physique rather quickly. If used properly an elliptical trainer can tone your body better and significantly improve your fitness level. When trying to determine how many calories burned on an elliptical trainer per person the truth is it can depend on your size as well as how you use the machine. An average sized woman can expect to burn around 400 calories on a good workout while a small woman may burn as little as just over 300. If you are bigger then you are usually using more energy to do the same thing as you have more weight to move.

So the calories burned on an elliptical trainer can depend both on how use the machine and what size you are but they are, as well as being good for weight loss, some of the most efficient machines that you can use to raise your fitness level and they can also do it with less trouble and quicker than most other forms of exercise.

Timothy Gorman is a successful Webmaster and publisher of Elliptical-Trainer-Solutions.com. He provides more elliptical trainer ratings, recommendations and information on the amount of calories burned on an elliptical trainer that you can research in your pajamas on his website.

Tags: calories burned on an elliptical trainer, exercise, fitness, health, run, stair climber, treadmillcalories burned on an elliptical trainer, exercise, fitness, health, run, stair climber, treadmill

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Some very good bicycle racers develop painful shin splints on the front inside of the lower legs when they tried to train for triathlons. The injury is also common in women who take up aerobic dancing.

Shin splints occur when you damage the posterior tibial muscles in the inside back of your lower leg, and/or the soleus that helps to raise you up on your toes after you land on your heels.

Bicycle riding develops very strong upper leg muscles because you pedal with your knees and hips. It does not stress your lower leg muscles much. Running stresses mostly your lower leg muscles. When you run, you land on your heels and raise yourself up on your toes with the calf muscles in the back and the posterior tibial muscles on the inside back part of your lower leg. So your upper leg muscles can handle the stress of running very easily, but your lower leg muscles are not strong enough and you tore them.

Once a runner develops shin splints, he has to stop running to let the muscle and tendon injury heal. A bicycle rider has to go back to the bike. When he can run without hurting, He should try to run on one day and cycle on the next and stop running immediately when he feels pain in his lower leg. When he can run for 30 minutes without feeling pain, he can start training again by adding fast runs. In the future, he should not run very fast more often than every other day or twice a week.

The treatment for athletic muscle injuries is to rest the injured muscle and then strengthen it so it can withstand greater forces on it. If you dance, run or walk and develop pain on the inside back part of the bone of your lower leg, stop participating in your sport until you can do so without feeling pain. The soleus muscle raises you up on your toes, so as soon as you can raise yourself up on your toes without feeling pain, try to strengthen that muscle. Hold a barbell in front of your upper legs just above your knees, stand back on your heels and raise yourself up on your toes slowly and lower yourself ten times in a row, rest and then do two more sets of ten. Do this every other day, being careful to stop immediately if you feel pain. Gradually increase the weight that you hold in your hands.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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For other common injuries see my articles on * Elbow Pain: “Tennis Elbow” * A Pain in the Butt: Piriformis Syndrome * Heel Pain: Plantar Fasciitis * Ankle Pain: Achilles Tendinitis * Shoulder Pain: Rotator Cuff Injuries * Stress Fractures

Tags: dancing injuries, exercise, fitness, running injuries, shin pain, shin splintsdancing injuries, exercise, fitness, running injuries, shin pain, shin splints

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