As a beginner, I recommend doing a 30 minute cardiovascular workout two to three times a week, and about 30 minutes of a strength training two to three times a week. No matter what type of workout you are doing, be sure to start slow and then gradually increase the intensity and time of your workout. Always listen to your body and don’t exhaust. It is vital to find time to rest. With our very busy lifestyle nowadays, we tend to overwork our body and we often forget that we also need to rest just as much as we need to be physically active. When we rest, we give our body the opportunity it needs to renew, repair and recover from all the hard work done during the day. Preferably, we should be able to obtain eight hours of restful sleep each night. Inadequate rest and constant sleep deprivation could result to stress and lethargy and increases the risk of injuries

For low intensity cardio training you can pretty much do anything that you enjoy doing for minimum 30-40 minutes and that keeps your heart rate going. For example you could go for runs, go swimming or on a bike ride. You can take dance classes or aerobic classes instead. For a high intensity cardio training you can incorporate exercises such as sprints, jumping jacks, mountain climbers and high knees to your training.

Many fitness enthusiasts swear by planks, squats, crunches and weights. All these and many more similar exercises fall into the category of resistance training. Here are a few body weight exercises you should give a try. Make sure to read through the step by step instructions to keep the proper form and alignment for best results and in oder to prevent injury

1. Lay down on your back with your feet extended out in front of you.
2. Place your hands behind your ears with your elbows reaching to the side. Bend your knees and lift off your legs so your hips and knees are at a 90-degree angle towards each other and your lower legs are parallel to the floor. This is a tabletop position.
3. Gently lift off your head, shoulder blades and torso, as you engage your abdominals. This is your starting position.
4. From here extend your right leg at a 45-degree angle from the floor, while bringing your left knee into your chest at the same time.
5. Extend your left leg and bring your right one into your chest. Repeat the movement. Once you have the leg movement established, add your torso.
6. As you bring your left knee into your chest, simultaneously rotate your torso towards your left side bringing your right shoulder in the direction of your knee. Keep your elbows pointed to the sides.
7. Immediately extend your left knee while bending your right one. Simultaneously rotate your torso over to the right side bringing your left shoulder in the direction of your knee. Keep your elbows pointed to the sides.
8. Repeat step 4-6. 

9. Place both hands on the floor slightly further than shoulder-width apart and your feet hip-width apart behind you resting on the balls of your feet. Ensure that your shoulders are placed right above your wrists and your back remains straight. This is a high plank position.
10. With your abdominals engaged and your back straight lower yourself gently towards the floor bending your elbows until they are at a 90- degree angle. Keep your fingers spread and your elbows slightly facing outwards.
11. Push through your chest and extend your arms until you are back in a high plank position.
12. Repeat step 2+3.

13. Start by laying down on your back with your legs extended out in front of you and your arms resting next to your torso.
14. Engage your abdominals by drawing your belly button to your spine. As you lift off your legs at the same time, bend your knees and your hips, bringing your knees into your chest.
15. Extend your legs until they hover right above the floor before bringing them back into your chest. Keep your abdominals contracted throughout the exercise to prevent your back from arching.
16. Repeat step 2+3.

17. Plant both feet on the floor slightly wider than shoulder-width apart.
18. Keep your back straight and in a 45-90 degree angle of your hips as you bend your knees until your upper legs are parallel to the floor. Ensure that your knees stay behind your toes at all times. This is called a squat position.
19. Squeeze your glute muscles together as you straighten your legs and lift your torso to come back into a standing position.
20. Repeat step 2+3.

21. Stand nice and tall with your feet shoulder-width apart on the floor.
22. Shift your weight onto your left leg and take a big step forward with your right. Plant your right foot firmly on the floor and lift off your right heel.
23. Bend both knees at approximately 90-degrees with your weight evenly distributed between both legs. 
24. This is a lunge position.
25. Tip: Your front knee should be right above your ankle and your back knee hovering right above the floor. If this is not the case and your knee is pushed in front of your ankle, take a bigger step.
26. Push through your feet and straighten both knees before bending them for the next repetition.
27. Repeat step 1-4
28. Repeat step 1-4 on the left side.

Let’s be real... By now you are aware of that there is no recipe for killer abs and a nice booty. We have to work hard to get it and be patient with ourselves as well as listen to our body when it tells us to rest. With the right doze of motivation, dedication and consistency you can do it. You can reach YOUR dream body and become fitter, stronger and healthier as well as more confident and comfortable over all. To be fit is not a destination, it is a way of living and requires a major mental and lifestyle change in general. With that being said, the only way to lose the right amount of weight is by adopting a diet that supports your goal as well as performing resistance and cardio training.

Be creative with your workouts so they don’t become boring. You can use a gallon of milk or water bottles instead of dumbbells, pack some books in your backpack and add it when you do lunges or squats, use a chair or staircase for an incline or decline...

There are so many things you can do without even leaving your house or spending an extra penny. However, I do recommend a pair of dumbbells though and a resistance band. Can be purchased at Amazon for a few bucks and it is super convenient and easy to take on vacation or any type of travel as well. 

I believe in you and there is no reason why you shouldn’t. 

You got this!