Action Steps:

1. Start Sprinting

No matter what type of exercise you’re doing; weights, running, biking, hitting the ellipse, or playing a sport, find a way to incorporate sprints. By sprints we mean 45 to 90 second bursts of high intensity exercise that leave you heavily winded. You can do sprints in the pool, on a machine, running stairs, or on the track. Pretty much any activity can can serve as a sprint, as long as you push yourself near to your cardiovascular limits. Pushing yourself near your limits for brief bursts sends a powerful message to your body, telling it to reduce fat stores and increase lean muscle. Try to work at least two sprint/rest intervals into whatever type of cardio you are doing. For a personalized cardio program, sign up for your free ReEvolution Fitness Action Plan .

2. Move in the Morning

Even if it’s just for ten minutes (twenty would be better), getting a bit of activity first thing in the morning before breakfast will raise your metabolism, giving you more energy and helping you burn calories all day. So get up and go for a brisk walk or jog, jump on a machine in your house, or just hit the stairs for some runs up and down. If your major workouts are in the afternoon/early evening, you should still try to get at least  two or three light 15-20 minute (and be sure to keep them light, you don’t want to over-train) morning sessions each week or on the weekends. Exercising even two mornings per week will train your metabolism to get going in the morning even on your days off.

3. Prioritize Legs

Your legs carry more muscle than your upper body. Working your legs in a moderate to high rep range (10-20) will not only shape and tone your muscles, it will also help you burn fat from all over your body. Recharging muscles after a workout uses up a lot of calories. The bigger the muscles you work out, the more calories it takes to recharge them. As a result, thoroughly working your legs is one of the best ways to increase the number of calories you burn. In addition, working out all of the large muscles of your legs increases your  levels of anabolic hormones, which help you burn fat and build lean muscle. So if you have to short change a muscle group here or there, make sure it’s not legs. If you can, make free weight squats the core of your leg workout. Squats are one of the most powerful tools you can use to change your body. Our Weight Lifting Form Tutorial can show you how to squat properly. If you're concerned about gaining bulk in your legs, keep your rep numbers high and follow your leg lifts with cardio.