Looking for a quick, 10-minute cardio workout at home? Follow our workout to get your heart rate up and a great cardio and strength interval workout done in less than 10 minutes.

You’ll Need: Set of resistance bands (and maybe a towel); access to YouTube, small space for working out.

The At Home Cardio Workout Routine

Interval 1: Knee Ups & Squat Jumps With Resistance Bands

Oblique Knee Ups - We start with knee ups to get the obliques, core and hip flexors moving. The resistance bands positioned just above the knee help burn more calories and get the heart rate up. Ease into the workout by staying slow, gradually get faster as you warm up. As you feel your body warm up, speed up. The faster you go, the more calories you will burn. We go 30 seconds on each side. Make sure to use a slow and controlled motion to avoid injury.

Squats & Jumps - Next, sink down into a squat and use the bands to get your heart rate up. After a set of regular squats, add in a small hop to get off the ground. This tones your legs and butt; it’s two workouts in one. Be careful not to hurt your knee and take it easy on the hops if you’re new to the workout.

Break - Take 30 seconds to catch your breath.

Repeat Interval 1.

Interval 2:  45-Degree Jacks & Kickers

45-Degree Jacks - This is a modified jumping jack designed to add resistance and increase calorie burn. As you jump into the jack, the hand goes up with the knee at 45 degrees. This move works the core and keeps heart rate up to burn calories and fat. If it’s too difficult initially, you can step (instead of jumping) – but the key is to keep moving to maximize the 10 minute workout. This move will keep you in the calorie burning zone.

Kickers - In this move, you kick the leg up 90 degrees up in front of you and then out to your side. This proves to be a great leg toning move when wearing resistance bands. Switch to the other leg. You can keep balance with your hands on hips or out front.

Break - Take 30 seconds to catch your breath.

Repeat Interval 2.

Done!

The First Half of the Magic Equation: Diet

We’re not talking about going on a diet, we’re talking about changing how and what you eat. By being intentional and adding a common-sense approach to your diet you can be well on your way to shedding those extra pounds.

• Eat smaller meals 3-5 times per day.
• Eat nutrient-dense foods such as whole grains, lean proteins, fruits, and vegetables.
• Eat slowly, and wait 10-15 minutes before taking second helpings.
• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).
• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).
• Avoid buffets.
• Drink plenty of water, especially immediately before meals.

The Second Half of the Magic Equation: Exercise

Working in tandem with your diet is its partner in success – exercise. While your diet will help control the amount of calories you take in, exercise will help burn more calories thus reducing existing fat. From beginner to advanced, resistance band training allows you to adjust the difficulty of your workout without the potential for injury with free-weights and without the cost of large equipment.

Workout DVD Programs

One of the most challenging things about exercising is staying motivated. Instead of trying to find a workout partner or encourage yourself, resistance band training DVD programs are a great way to know what to do, how to do it and stay encouraged! You’ll learn the techniques, the routine and even get help with diet. Best of all – you can pause whenever you’d like, replay what you might want to see again and you’re working out with your own personal trainer.

Going Solo

If you are more experienced when it comes to exercise and want to simply build resistance band training into your workout routine, you can easily grab a set of bands. There are a variety of upper body and lower body exercises you can do by your self or with a partner. You can use differing bands to adjust the resistance or change the distance of the bands to achieve a similar effect.

The trend across America will probably stay a trend for quite some time. Obesity is an epidemic and it will take the combined effort of individuals to change our cities. Hopefully with the tried and true method of diet and exercise, coupled with the flexibility and affordability of resistance bands we can turn a corner. Help yourself and help your city and start on the path to a healthier you today.

You don't need hours in the gym to help your body get healthy.

TV junky or not, new research proves the old adage is true. Something is better than nothing.

In a study released this week, researchers in Stockholm discovered that the DNA of muscles was altered even after 20 minutes of exercise. Genes within muscles, deep at the cellular level were turned on due to exercise. This in-turn increased cellular activity which helps the body burn calories and increase oxygen consumption. While you will always be stuck with the genes you were born with, exercise activates certain genes to maximize the effectiveness of the activity.

So you don’t need hours a day in the gym to allow your body to benefit from exercise. Even 20 minutes will unleash basic cellular activity which will be beneficial to your overall health. There are several types of workouts that you can do in 20 minutes.

Power-walk the Mall

Who cares if the weather is cold, hot, windy or rainy. Inside the comfort of the local shopping mall, it’s always nice. Have to return something or pick something up? Add an additional 20 minutes to your trip and walk around the mall at a very good pace. You can window shop and exercise at the same time. Better yet, meet up with some friends and get some conversation going. You’ll be sweating, laughing and window shopping all at the same time. Remember – just stay away from the food court when you’re done.

Full-Body Training

Believe it or not, doing strength training in 20 minutes is not only possible but also provides a great workout. If you have limited time over your lunch break or during nap time for the kiddos, this workout is perfect. It combines squats, jogging in place, and lower/upper body strength training. For added benefit you can include resistance band training for an even greater burn. You’ll maximize the time you do have and have the potential to work harder with the bands than without.

Hit the Pedals

You don’t have to be Lance Armstrong or training for the Tour de France in order to benefit from a short ride. You don’t even need a thousand dollar bicycle. A simple, road-worthy, multi-speed bicycle will allow you to take advantage of your 20 minute jaunt. For maximum benefit since time is short, make sure to keep a relatively good pace. This is no time for a scenic trip. Elevating your heart rate and keeping it elevated during a majority of your ride will provide decent cardiovascular rewards.

As research as shown, even 20 minutes of exercise is enough to supercharge your DNA, wake up some cells and be of some benefit to your body. While a long-term, significant workout program is key to attaining any substantial health and wellness goals; something is better than nothing. Twenty minutes, over the course of many sessions, could help change your life.

You can now get a celebrity trainer in the palm of your hand!

The silver screens are filled with super fit, super ripped actors and actresses. While much of the digital editing in post production can alter the body composition of these leading men and women, there is still work that has to be done. Many have to endure months of intense, regimented morning and evening workout programs to craft their onscreen body. While thousands of dollars are spent getting actors and actresses ready, their workout programs are now available to you for around $2.

Going Digital

Actor Chris Evans (Captain America) had to beef up for his role and worked with professional trainer, Steve Zim. While training other celebrities like Jessica Biel (A-Team), Zim has amassed a reputation for getting results. He’s combined years of experience into a mobile app called ZimFit. Now, for a few dollars you get all the celebrity workouts you need in an easy-to-access digital format. Better yet, training that was only available to a small, select group of Hollywood elites is now available to you on your iPhone or Android device.

The Personal Trainer Goes With You

Like many people your mobile phone is probably tethered to you. But regardless of where you are, you’ve got your own personal trainer in your pocket. Each day the application provides you with your workout for the day based on your body type, composition and overall fitness goals. No need to lug around a clunky notebook, scraps of paper or a personal journal. If you have the app installed on your smart phone, your trainer never leaves your side.

Flexible Workouts

Regardless if you’re a road warrior, constantly out of the office or a home body – the app allows you to select your location. Depending on your location your workout for a particular day is modified accordingly. Don’t have access to weights? Utilize resistance band training. In a tight, space? Push ups, sit ups and chair dips are all doable. The ZimFit app will give you appropriate exercises that you can then tailor to your environment.

Share With Your Friends

Looking for a little encouragement? Can’t believe you actually made it through the same workout of the latest Hollywood hunk or leading lady? Once you’re complete with your workout you can share your satisfaction and excitement to Facebook and Twitter. Describe what you did, how you felt and be encouraged as your friends hopefully rally around you. This is a great way to stay motivated as you progress through your workout program.

For just over the cost of a great cup of coffee, you can put all the knowledge, experience and success of a Hollywood personal trainer in the palm of your hand. The flexible workouts, portability and diverse workout arrangement give it great potential. Currently in the top 10 of best selling fitness apps, thousands of people seem to agree. Just remember, even with the app you might not end up on the big screen. You do however, have the opportunity to find big results.

Diet and exercise are a continuing fitness trend for 2012.

Spend any time flipping through the TV and there are all sorts of health and fitness fads. Crazy diets, equipment, programs and approaches all “guaranteed” to get you results or “your money back.” But how do you sift through all the junk? How do you find something that you can count on? Well, given recent fitness trends, experts have identified  the top approaches for this year. With so much to choose from, let the experts point you in the right direction.

Experienced Fitness Professionals

For the fifth year in a row, educated and certified fitness professionals are at the top of the list. There is nothing quite like the motivation of a trained professional to get you to accomplish your fitness goals. They often have the experience that your friend probably doesn’t. They help a variety of people and have “seen it all”. You’ll want to make sure you do your homework though. Search for certified trainers in your area who often work out of reputable gyms and fitness centers. Putting your health and fitness into the hands of a trainer has worked for thousands of people and there’s a reason it continues to be a strong trend for 2012.

Strength Training

Forget the body builder competitions and Arnold Schwarzenegger – strength training is for people of all ages and backgrounds. Fitness experts have always considered strength training to be a vital part of any health and fitness program and this year is no exception. Strength training builds core strength, prevents injury and has added cardiovascular benefit as well. Maintaing strength as we age will also help to ensure our golden years are truly golden. There are a variety of ways to incorporate strength training including free weights, machines and body weight exercises (pushups, pull-ups, squats, etc.). Another great approach to strength training is resistance band training. This low cost, high yield solution can help build significant strength regardless of your fitness experience.

Fitness Programs for Older Adults

Experts predict that fitness programs for people over the age 50 will continue to grow in 2012. As the general population continues to age and more and more baby boomers retire, the total number of older adults will continue to increase. Rising health care costs have put a spotlight on preventive care as doctors try to get senior citizens in significant health and fitness programs. Expect this trend to continue.

Exercise and Weight Loss

While we probably didn’t need a survey to tell us exercise and weight loss would be fitness trends in 2012, it is affirming to know we’re not alone. Experts continue to coach us that diet + exercise must be part of the health and fitness equation. Long term results can’t be accomplished with exercise or diet alone. Avoid the yo-yo results and obtain and maintain a healthy weight with both diet and exercise.

Children and Obesity

Over the last several years, U.S. First Lady Michelle Obama has begun a national focus on battling childhood obesity. It’s a worthy cause as recent research points to significant health risks for kids who shouldn’t be at risk until much later in life. Battling childhood obesity rounds out the top five fitness trends for 2012. There are a variety of programs available at local schools, community centers and cities to help kids get on track. If you have kiddos, explore the local options available to you.

As 2012 marches on and spring is upon us, these five trends will undoubtedly be with us for the rest of 2012. Don’t be overwhelmed with all the health and fitness hype, trust the experts. Use some of these trends to catapult your fitness goals to new levels this year.

Benefits of Kinetic Bands for Track and Field Athletes:

• Utilize all the muscle groups to stabilize the entire body
• Improve coordination and balance
• Allow the individual athlete to work smaller muscles  which are often neglected instead of just the larger ones
• Offer tension levels base on color based on level of difficulty
• Create resistance to expand range of motion in all directions
• Provide track and field athletes with the option of increasing or decreasing difficulty by the length of resistance band
• Track and field athletes are able to mimic their sport specific movements to work the body in the form of fashion of their skill
• Compact and lightweight – easy to pack and go – fit easily into a bag 

Speed and endurance are a must for track and field athletes.  Upper and Lower Body Kinetic Bands provide a variety of resistance levels for track and field athletes.  Whether you are a beginner or have been participating in track and field for several years the Kinetic Bands will improve the skills needed to compete at your potential.  It takes upper body, lower body and core strength to perform at your best.   Kinetic Bands are great for stretching, warm-up and practice.  Track and Field athletes may leave the lower body Kinetic Bands on while stretching, warming-up and during practice to add their own body as resistance to improve their skills.  Jump Skips, High Knees, Karaoke, Side Shuffles and Striders are a few of the many exercises that track and field athletes are able to do with Kinetic Bands for legs, hips, thighs and glutes strength.  The Upper Body Kinetic Bands are used to tone, firm and strengthen the shoulders, arms, stomach and chest.  Many athletes are warming up with Kinetic Bands resistance before a meet so that when they take the Kinetic Bands off their legs feel lighter and their muscle fibers will fire explosively. 
 
Kinetic Bands offer track and field athletes the opportunity to increase power and speed.  Kinetic Bands add resistance to every step hip stability and leg strength.  Resistance training is safe for all ages of track and field athletes.  Track and field has a number of different events that place stress on the body in different ways.  For track and field athletes that want to improve their speed, agility, flexibility, mobility, strength and power as well as prevent injury Kinetic Resistance Bands are a great and inexpensive solution. 

Training properly is a necessity for track and field athletes.  Track and field athletes who are unaware of the importance of balance, core strength and overall body training are often unable properly train to improve their skills.  Just picking up a discuss or shot put and throwing it over and over is not what it takes to compete against the increasing competition.  The physical stress that track and field athletes endure demands them to be adequately trained with the proper techniques.  Training with Kinetic Bands resistance puts track and field athletes at an advantage because not only do they provide safe resistance for all ages and body types, but they are also fun and easy to use.    Whether you are a runner, jumper or thrower Kinetic Bands Resistance is a great way to improve your skills and body strength.

Rock climbing can't help beat the winter blues

A few weeks ago that groundhog saw his shadow which means more winter for us. As the winter season barrels on thankfully there are plenty of ways to add variety to your workout routine. Best of all, you don’t have to be bundled up to do them. Here are five things you can do in shorts, even though Jack Frost lingers outside.

Gyrotonic

Sure the name is odd, but gyrotonic exercises combine Pilates, yoga, tai chi and dance all on a piece of equipment. It’s great for those looking to boost their flexibility and core strength. There are classes available, local studios and a mixed crowd of old and young people with varying degrees of fitness. Give it a whirl, get more flexible and stay warm.

AquaZumba

The Latin fitness craze called Zumba is getting thrown in the pool. AquaZumba combines similar workout routines you’ll find in a Zumba class but in a pool. The added resistance, weightlessness and water temperature make it a challenging. Don’t have a flexible schedule? There are often a variety of classes to choose from both in and out of the water. If you’re looking for a high intensity cardio routine that is easier on your joints and muscles, try AquaZumba.

Freestyle Boxing or Kickboxing

While this workout has been around for quite some time it can be a welcome addition to any workout routine. The workouts combine cardio and strength training with varied boxing or kickboxing combinations. Beginners have no need to worry as the the workouts are tailored to your individual skill. Even better – you get to sharpen those self defense skills. Spend some time in a gym in a boxing or kickboxing class and you’ll burn calories, bust a sweat and maybe even bust the face of a would-be attacker.

Home Fitness

Not big into gyms, free weights or expensive equipment? With a minimal investment you can get a great workout jam packed with variety. Resistance band training is a safe alternative to free weights and the resistance provides tough workouts. Varied difficulty make them ideal no matter your level of personal fitness. From high intensity to low intensity, strength training to cardio training, resistance band training in the comfort and convenience of your own home is a perfect way to stay in shape when its cold and crummy outside.

Indoor Rock Climbing

Sometimes you have to break out of your workout routine and a good occasional rock climb might be the fix. Regardless of your skill, scaling a climbing wall will boost strength, cardio capacity and your ego. Not everyone can just toss a harness on and get going, but the rewards are great. Search your local area for a rec center or rock climbing wall. Most have introductory courses, equipment rental and flexible schedules. Who knows, you might enjoy it enough to go climb a real rock wall when the weather is warmer.

Amidst all the gloom and dreariness of the winter season be encouraged. There are a variety of workouts you can do as we all await a nicer, brighter, warmer great outdoors.

Working out with your dog will benefit you both!

If you can’t find a training partner to help you achieve your health and fitness goals; another option might be your four-legged friend…your dog. Before you scoff in disbelief, working out with Fido might offset those vet bills, food and time spent taking care of him.  Take advantage of “man’s best friend” and utilize your pet to boost your health … and his. Surprisingly, owning a dog in fact increases the chances you will workout at least 150 minutes a week by 34 percent.

So, what can you do to workout with your dog so you both can benefit? Here are three activities:

Frisbee Run

Playing frisbee is typically great for your dog, but by adding a running/sprinting element you can get a workout as well. Get into a large field or dog park and toss the frisbee 20-30 yards. As your dog takes off, chase after the frisbee as well. When you meet up, throw it the other direction and repeat. You’ll make the game better and get a interval workout as well. Remember, if you’re at a public dog park and other dogs are around, be prepared to have some competition. You won’t want to trip over another dog and end up sidelined with an injury. Choose non-peak times or utilize a large back yard. Additionally, you’ll want to make sure you are aware of leash laws and only unleash your dog for a frisbee run where the law allows.

Road Warrior

Running or jogging with your dog can be rewarding for both pet and owner. Depending on the breed of your dog and the relative fitness level of both of you, you’ll want to adjust your workouts accordingly. Some dogs were made to run, others were not. Start out with a short distance and slow pace and gradually work your way up. Dogs not used to a pace or distance might struggle. If your dog is pulling you down the street, begin with walking and consider training devices. Inquire at a local pet store how to proceed and avoid choker chains or harnesses as dogs often don’t respond well to these. Remember, many of the normal workout rules apply. Make sure you both get plenty of water, avoid sun exposure during hot and humid days and provide plenty of time to rest.

Trail Adventure

If running or jogging isn’t your pace, you can still pursue a trail and hike with your dog. Make sure dogs are allowed and you have the proper footwear. Hiking is a great cardiovascular workout with varying heart rates and terrain. If you really want a challenge, consider adding resistance bands to your hike, but keep in mind they are just for you – we don’t have a line of bands for pets just quite yet! You’ll add another dimension to your workout as you strengthen your lower legs, quads, glutes and lower back. Again, start slow here and only wear the bands for a portion of your workout until you get stronger. Once spring is in the air, a trail hike under the cover of trees is a great alternative to the typical workout routine.

Track Your Steps with a Pedometer

While exercising with your dog, consider wearing a pedometer! You’ll be amazed at how many steps you take while walking or exercising with your dog. Tracking your exercise and calories is the key to burning excess calories and fat, and getting in shape!

While you might have never considered your dog as a workout buddy, you can both benefit from a weekly routine. Consider these activities and you both could just have something to howl about as you chase after your health and fitness goals.

Increasing speed as distance runners is a worthwhile pursuit.

Let’s face it. There is a reason you run distance. Actually, there are several with one being the complete lack of effective fast-twitch muscle fibers. This keeps you tied to long distance running. But just because you run distance doesn’t mean you can’t work to increase your overall speed. From “surging” throughout a race, to improving your stamina, increasing your speed as a distance runner is a worthy pursuit.

Lower Posterior Strength

Before beginning any speed endeavor, ensuring a strong lower posterior is a must. You’ll prevent injury and put yourself in the best possible position to have successful workouts. The areas most important in speed training are the lower back, gluteal muscles and hamstrings. Left under-trained, you’re asking for a season-ending injury. Isolating these areas with resistance bands and plyometric exercises are good approaches to preparing yourself for speed workouts. While some might believe running alone will strengthen those areas adequately, it’s simply not the case. You must supplement with targeted exercises working those specific muscle groups.

Interval Training

Interval training really pushes the limits of your anaerobic capacity by varying the length and intensity of a workout. For example, you could run mile repeats with 400 meter sprints or jogs in-between. By alternating fast then slow and repeating, you’re building up your stamina and developing the rate at which your stride turns over. Not only is it beneficial for your endurance but it can also improve speed.

Tempo Runs

By incorporating tempo runs into your workout you can become a faster 5k runner, a stronger 10k runner and a more solid marathoner. Tempo runs teach your body how to run faster, longer, before fatiguing. Typically, a tempo run lasts for 25 minutes at a pace you could sustain if you had to run for an hour. There are a variety of tempo run workouts online. Make sure to browse them and add this vital component to your training.

Don’t let the classification of “distance runner” remove the word “speed” from your vocabulary. There are a variety of ways to improve your speed and doing so will not only increase your endurance but it could give you that edge when you cross the finish line. That edge might just be the difference between champion and runner-up.

Will you be the one with your arm raised? Don't make this training mistake.

Every wrestler knows you have to have a well balanced training regiment if you’re going to be the one with his arm raised at the end of the match. There are no shortcuts or substitutes for plain old hard work in the gym and on the mat. But in addition to free-weights, body weight, medicine balls, plyometric routines and cardio – there is often one overlooked component of a wrestler’s strength training program. Not doing this could rob you of achieving your greatest potential. So make sure to include resistance band training as part of your weekly wrestling training routine.

A Lesson From A Champion

NCAA wrestling champion, US Olympian and current coach Cary Kolat believes using resistance band training is vital. While it’s often assumed the bands are only ideal for traveling or when you can’t get to the gym, he suggests a weekly program. Incorporating the bands into a traditional routine mixes up your workouts, causes your muscles to have to work differently and can be varied in intensity and resistance. If resistance band training is good enough for a former NCAA champion and US Olympian, it should be good enough for any wrestler.

Improve Pulling Strength

While wrestlers will often spend a lot of time doing “pushing” exercises – “pulling” exercises are just as important. Throughout the battle of a match wrestlers do both. From pushing an opponent to pulling an opponent into position. While things like lat pull downs or pull ups are often prescribed, resistance band training allows athletes to improve their pulling strength. It’s a different type of workout compared to machines or body-weight. This two-pronged approach to strength training can help put a wrestler in the best position to get the take-down instead of get taken down.

Build Up Lower Body

Strong hips and legs will allow you to explode out of holds, deliver crushing pressure when sprawling or riding and help keep you injury-free. There are some machines that will allow you to isolate the hips and target the abductor muscles responsible for the strength needed. But machines alone aren’t ideal. Like the rest of a training program has to be balanced, building leg and hip strength is no exception. Resistance bands are ideal for lower body workouts as well. From explosive drills to repetitive, low-intensity exercises, there are plenty of options to use resistance bands to build lower body strength.

Every athlete wants to compete at the highest level and you have to be willing to put the time into strength training if greatness is desired. But maintain a balanced approach, take the advice of a champion and integrate resistance band training into your workout. You might just be the one with an arm raised when the whistle blows.