I’ve been doing crossfit a lot lately.
When I tell people this, they imagine I’m lifting 60lbs bars and doing squats crazy.
My ideal body isn’t super buff with bulky arms and legs (which you can find a LOT on fitblrs). I just want some toned body with slight ab muscle showing. I’m not against ‘getting fit’ but my definition of ‘fit’ is not bulky and big legs, but lean and toned, and adding weight while I’m working out will definitely make my muscle development ‘much bigger’ which I’m trying to avoid.
I want more lean legs, and to do this, adding tons of weight doesn’t really help. Yes, it’ll get you toned, but also bulky muscle. The best way of doing this is free-hand, without weight, and lots of repetition with almost no break in between.
Leg muslce is really the strongest muscle of your body, and if you were overweight at some point in your life, your leg muscle will be a lot bigger than other girls. And especially if you’re overweight or just not in shape (like you run out of breath pretty fast), this workout could actually improve your fitness overall.
What I’ve been doing doesn’t take up a lot of space- all you really need is your gym clothes and shoes, and some space to jump. You don’t even need weights. But the hardest part of this workout will be ‘minimize your rest time’.
So here are my workouts-
burpee 40 times
abs (do 4-6 rounds of these)
- sit up 20 seconds, followed by 10 seconds of rest
- flutter kicks 20 seconds, followed by 10 seconds of rest
- leg raises 20 seconds, followed by 10 seconds of rest
legs (do 4-6 rounds of these, without resting)
- lunges 30 times (alternate each leg, count 1 = one leg)
- squats 40 times
push ups 20 seconds, followed by 10 seconds rest (do 3-5 rounds)
cardio (I usually do cycle since I HATE treadmills, or do jumpropes)
This might not look a lot, but when I do these, I sweat way more than 30 minutes of running. The point of this workout is minimize rest, and will force your body to use more of glucogen while you workout. (I’ll research more- but this will also help you burn fat AFTER you’re done with workout because your body has used up all your glucose with extreme usage of energy and muscle).
I’ve lost more than 3 pounds in a week doing this 4 times a week. I’ve eaten more than usual I believe (I had a whole wheat pancake with nutella and whip cream EVERY breakfast for a week, this is way over 700 calories if you really care, and my lunch and dinner was either normal or a bit more since I work at a restaurant and nibble on all these fried foods.. so bad). I’m sure if I ate more clean, I’d have lost way more weight than this.
If you can’t do all these rounds, then reduce rounds! I’ve been working out and was in track & cross country, so I’m used to these kind of stuff. But make sure your rest in between sets are NO MORE than 30 seconds.