Sculpting Moves That Also Keep Your Heart Rate Up

Kickboxing provides both aerobic and sculpting benefits.

Many people today want to fit exercise in to an already-busy schedule. In order to do this effectively, moves that target multiple muscle groups or accomplish more than one goal at a time are ideal. An example of this is finding a good exercise routine to sculpt and firm muscle while keeping your heart rate up to provide aerobic benefits as well. Several moves get your heart going while simultaneously sculpting and toning your body.

Lunges

Forward and reverse lunges target your glutes, hamstrings and quads, according to Fitness magazine. From a standing position, step forward and bend one knee in to a 90-degree angle, keeping the leg behind you as straight as possible. Return to standing position. Step back and extend the leg, lowering in to the same position to perform the reverse lunge. Consider using weights as well, to increase the sculpting effects of this exercise. Beginners may want to try these exercises without weights first, however. Complete 15 to 25 repetitions per side.

Squats

Start from a normal standing position with feet together and arms down. Bend your elbows to bring arms up in front of your chest as you step out to the side with one foot. Squat until knees are at a 90-degree angle. Jump up as you return to starting position to add an aerobic element to your workout. Stand with toes pointed directly out to the sides to work the inner thigh more. Squats use large muscle groups, including the glutes, abs and arms. This helps keep your heart going strong throughout the entire set. Complete 15 to 25 reps.

Kickboxing

The moves taught in a kickboxing class get your heart pumping while sculpting several areas including arms, thighs and abs. This activity burns about 500 calories an hour while relieving stress, building muscle and increasing your flexibility. Sign up for a class or just work along with a video to obtain these benefits.

Considerations

Always consult your physician before beginning any new exercise routine. Even the simplest aerobic workouts help sculpt muscle in beginners, so keep at it. If needed, start with easy-to-do activities like walking, which sculpts leg muscles and buttocks while providing a wide range of aerobic intensity based on how fast you walk and the type of terrain you cover. Move on to other activities as your fitness level increases. Carry 1- or 2-pound hand weights for more resistance. Do simple arm exercises as you walk, such as the chest press, lateral press and reverse flye to sculpt and tone your biceps, triceps, chest and back muscles, suggests Fitness magazine.

References

• "Fitness" magazine; Cardio-Sculpting Workout: 21 Days to Loving Your Shape; May 2007
• "Fitness" magazine; Kickboxing Workout: Sculpt Muscles and Blast Fat; Lara McGlashan; June 2006
• "Fitness" magazine; Walking Workout: Tone Your Arms As You Walk; April 2009
• KidsHealth: Kickboxing
• "Fitness" magazine; Burn, Baby, Burn: Power-Sculpting Workout; Jessica Smith

Resources

• Spark People; 5 Shortcuts to Sculpt Your Body Fast; Jason Anderson