At Home Workout
Achieving an active lifestyle isn't strictly confined to the walls of the gym. In fact, there are tons of fun and creative ways to get a great workout in that don't include equipment at all. Your at-home workout should consist of cardio, strength-training and a stretching routine. The following ideas can help you create an effective at-home workout so you can reach your goals.

Cardio
Doing your cardio outdoors is a nice way to change up your workout and get a breath of fresh air. The following options are great ways to burn calories, get your heart pumping and make a refreshing change from the gym. Ensure you are getting some type of cardio activity workout in your routine 3-4 days of the week for at least 30 minutes.

• Biking - going for a bike ride is a great way to burn some calories and is a fun activity that the entire family can enjoy together. Try to mix up your bike rides to incorporate short rides at a high intensity and longer bike rides as well.
  
  30 min biking = 277 calories burned (based on avg. 140 lb woman)
• Rollerblading - rollerblading can be a great form of cardio as long as you're pushing yourself and not simply coasting along. Try to find an uphill terrain so you can really work it. Intervals are a great option while rollerblading. Try really pushing yourself for 1 minute, followed by a brief break, repeat this several times and you'll experience maximum results.
• Swimming - swimming is extremely low-impact and can help burn quite a few calories. Many gyms with pools offer water aerobics classes which can be a fun way to get in shape which offers some variety from running on the treadmill. The resistance from water can offer a high intensity workout. If you're lucky enough to have a pool at home you can get a great workout in by running in the water and performing exercises such as lunges, side kicks and chin-ups at the side of your pool.
  
  30 min swimming (moderately) = 193 calories burned (based on avg. 140 lb woman)
• Walking/Hiking - walking is a great form of activity that can be done anywhere and doesn't require any equipment at all. To burn the most calories from walking make sure you follow a fast pace and vary your route from flat ground to hills. This will ensure your heart is working at its maximum. A great way to track your daily activity level is to use a pedometer. Research has shown that those who wear a pedometer are more motivated to stick to their exercise plan as they often set a daily step goal and the pedometer can help them stay on track. If you're using a pedometer, aim to walk at least 10,000 steps a day. For those with sedentary jobs this may be difficult to achieve but will push you to stick to your plan. 30 min walking = 164 calories burned (based on avg. 140 lb woman)
• Tennis - tennis is one of those sports that can be played with someone else or by yourself against a brick wall (although it's not as much fun on your own). With all that running around you're bound to burn quite a few calories. 30 min tennis (singles) = 193 calories burned (based on avg. 140 lb woman)

Strength Training
Strength training is another important component of your fitness plan. It's essential to maintain lean muscle mass, good for your heart, and helps to strengthen your bones and joints.

If you don't have access to a gym you can purchase weights for exercising at home or use common home item such as soup cans for resistance. A stability ball is another great investment for your home gym. You can perform many of the exercises on the ball and use it for numerous different exercises.

The following is a sample at-home workout. Your effective at-home training plan should include strength-training 2-3 times per week.

Sample Exercises

• Squats
• Lunges
• Bicep Curls
• Push Ups
• Supermans
• Crunches

To really get the results out of your at-home gym plan and transform your body be sure to include the RAPIDCUTS FEMME fat loss system.

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