Fitness for Busy Folk

Monthly Archives: March 2012

4 Soft Cardio Exercises for your Off Days

If you’re like me, then you need to do something every day. However, it’s not a good idea to perform a hard workout every single day. So, why not mix it up with a soft cardio workout in between a tough workout?

What is Soft Cardio?

Soft cardio, also known as low impact cardio is cardio that is easy on the joints. If you have knee or joint problems like myself, then you need to perform movements that are tough on the heart, but easy on the joints.

The following are 4 exercises you can do on your off days to help you burn more fat:


Crawl Pushups

Squat down and place your hands on the floor in front of your knees. Walk your hands forward, straightening out your body until you are in a pushup position. Perform a pushup. Walk your hands back.


Kettlebell or Dumbbell Swings

Grab a Kettlebell or Dumbbell with both hands and start with a wide stance. Begin the movement with the Kettlebell between your legs. Make sure to keep the back straight. Snap your hips forward, forcing the Kettlebell to swing forward in front of your body. Straighten out your body, then quickly reverse the movement to starting position.


Front Kick Plank

Stand with one foot in front of the other in a fighting stance. Bring the back leg forward and perform and front kick. Now step back, and drop into pushup position. Quickly get back up and repeat. Perform all reps on one side before performing the other side.


Medicine Ball Squat with Overhead Press

Grab a Medicine ball and hold it in front of your chest. Squat down and touch the ball to the floor. Stand up and press the ball over your head. Repeat.

The Workout

Now lets organize these movements into a fat burning workout. Perform the movements in a circuit. Start off with 5 rounds, then work your way up to 10 rounds:

  • 10 Crawl Pushups
  • 10 Kettlebel or Dumbbell Swings
  • 10 Front Kick Planks
  • 10 Medicine Ball Squat with Overhead Presses

Once you are able to perform 10 rounds, then you want to move on to tougher cardio workouts. I have 31 amazing Interval Cardio workouts that are easy on your joints. Click here to learn more!

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Best Exercises to Lose Stomach Fat – 3 Major Considerations

Many exercisers are looking the best exercises to lose stomach fat. But this search can be very difficult if you don’t know what to look for. And you shouldn’t let your desire for a flat stomach interfere with your overall fitness, muscle building and performance goals.

Now that you have established your goal of building bigger muscles, you need to figure out how to accomplish your goal. And this is the time to be very careful on the muscle building workout you choose. Here are 3 important considerations that can mean the difference between getting the muscle building results you want… and being highly disappointed.

Avoid Training Like A Marathon Runner

There is a big difference between losing fat and wanting to be a marathon runner. If it is your goal to be a marathon runner, then certainly you should train like one. But in my experience, most individuals that want to lose fat want to look like a muscular athlete… not a skinny marathon runner.

If you want to lose stomach fat which will becoming stronger and more athletic, then you want to train like an athlete and use exercises and workouts that make leaner, stronger, and more useful muscles. There is a BIG difference between an athletic physique and the physique of a marathon runner.

Avoid The Calorie Hype

I have nothing against cardiovascular training… but why would you want to count how many calories you burnt? At some point, you will be unable to keep up with the amount of work required to burn off your target number of calories. Let me explain: if, as a beginner, it took you 30 minutes of jogging to burn off 200 calories, then, as your body gets better at jogging, it becomes more efficient at burning calories. This means that you need to jog LONGER to burn the same amount of calories!

Don’t confuse not wanting to perform cardio with not getting the fat loss workout that produces real results in the fastest time possible. Your goal should be to raise your heart rate and boost your metabolic rate, so that you burn calories all day long, as opposed to just during your cardio session..

Follow A Proven Fat Burning Workout

The Internet is great for sharing information. But one of the major problems is information overload. There is just too much fat loss information on the web. Sadly, most of the fat burning workouts have you training like a marathon runner. And if you are looking for the body of a strong, lean athlete… then you should not be following a workout program designed for a marathon runner or cardio bunny.

Another problem with too much information is you tend to jump from one fat burning workout to another. You end up doing workouts that are inconsistent with your fat burning goals… and thus you don’t achieve the results you want. So, if you want to achieve a strong, lean, athletic body, you need to follow a proven plan that results in this type of physique.

If you are looking for the best fat loss workou, I encourage your to consider these 31 interval workouts to get started. If you are not going to be a marathon runner, you should not even think like training like one. Think about the kind of body you want to build and what you want that physique to do to improve your sport, work and life activities. And finally, make sure you follow a proven fat loss workout that fits your goals.

Check out the 31 interval workouts here

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Home Cardio Workouts

The following is a Guest Post by Daniel Munday, Sydney’s Fat Loss Expert:

Too many people have their head on wrong when they think you need to have a treadmill, rower, exercise bike, or even worse – a cross trainer available to do a great cardio workout.

And to expect people to have them in their own home these days is just not going to happen especially with more and more of the population living in apartments.

So, surely there has to be a way that you can get a great cardio workout in at home even without any equipment?

Yep you’re right. Of course there is.

And it’s not the easy cop out answer that you may be expecting. If you’re expecting me to say go outside and do some sprints then you’re going to want to keep on reading.

Don’t get me wrong – I love sprints – especially hill sprints. They definitely get the heart rate up, place less stress on your joints compared to long distance running or even flat sprints (because your foot has less contact time on the ground when you’re sprinting up a hill it makes it better on your joints) however it’s not always possible to get outside or even find an appropriate space to do them in.

There is a better answer. And one that isn’t dependant on the weather outside. In fact, you can even do it in the comfort of your own home.
Try this short workout at home next time you want to get the heart rate up.

Exercise One: Up Downs

Exercise 2: Body Blasts

Do 10 reps of each of these exercises and have a short rest after you do each one (no more than 30 seconds).

If you’re feeling game go through and repeat 5 times. It won’t take you any longer than 10-15 minutes to complete this workout and you’ll have a great workout that gets your heart rate pumping and you only need enough space to lay flat on the floor with.

Of course, it goes without saying that this routine should only be attempted if you have no pre-existing injuries and after you complete a bodyweight warm up to get your muscles warm. They should never be done cold.
So don’t let me hear you say anymore you just can’t get any cardio done because it’s either too hot, too wet or too cold outside or you don’t have any equipment available. You only ever need your own bodyweight to get the best workout possible!

Daniel Munday is Sydney’s Fat Loss Specialist. He helps busy women get back in their skinny jeans and busy men to lose the inches from their belly even if they have tried, and been burned by, every workout or diet fad that’s ever been conceived. He loves coming up with bodyweight routines. Check out his bootcamp workouts at

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