There are lots of different ways you can do interval training.

You can do it on
a treadmill, elliptical, or stationary bike by mixing bouts of high intensity
exercise for 20-40 seconds with bouts of very low intensity exercise for 60-90
seconds. Repeat the cycle for around 12-15 minutes and you're done!

1A) Walking Lunge - 10 reps per leg 1B) Plie Squat - 8 reps 1C)
Mountain Climbers - 30 seconds

I told her to perform those 3 exercises as a circuit moving from one

exercise to the next with little to no rest. You should also perform
this circuit 3-4 times before moving on with the rest of your
workout.

Perform this mini-circuit before you do anything else in your

workout, 2-3 times per week for 4 weeks and I guarantee you'll lose
thigh fat.

The best approach is this:

1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.

sit on a stool, and put your toes under something (piece of heavy
furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of
your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week
add
to the number of repetitions. You will see the results in a week,

Side Lunge Slide

Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot back to starting position,
repeating 8-12 times. Switch legs and repeat for 2-3 sets.

Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot back into a lunge
position, keeping the right knee behind the toe, torso upright and
abs
in. Slowly slide left foot back to starting position and repeat 8-12
times. Switch legs and repeat on each leg for 2-3 sets.

Front One-Legged Squat

Stand on a step or small platform. Lift left leg out in front of step
and bend the right leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the knee of the bent leg in
line with toes. Straighten the right leg and repeat 8-12 times. Switch
legs and repeat for 2-3 sets.

Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso
straight. Slowly bend your knees and lower and until you're almost
touching your butt to the chair. Hold for 2-3 seconds, knees behind
the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.

Heel Drops with Leg Extension

Stand on step or platform with left leg on the step, right leg
hanging off the side. Bend the left leg and lower the right foot
towards the floor (a few inches). Straighten the left leg and bring
the right leg out to the side, foot flexed, in a leg extension. Repeat
8-12 times, switch legs for 2-3 sets.

Hip Extension
On a flat or inclined step or platform, lie facedown with hips on the
edge of the step, legs straight out behind you with toes resting
lightly on the floor. Squeeze the glutes and hamstrings and
straighten
the legs until they are level with the hips. Hold for 2-3 seconds, and
lower letting toes lightly touch the floor. Repeat for 2-3 sets of
8-12 repetitions.

Workout:

-Train with weights (NO YOU WILL NOT GET BULKY) intensely for no
more than 46 minutes three days per week.
(Mon, Wed, Fri)

-Perform 20 minutes of aerobic exercise (preferably first thing in the

morning, on an empty stomach) three days per week.
(Tue, Thur, Sat)

-Take it easy on Sunday

Leg Workouts Around 60% of the muscle mass is in your lower

body. It is common to see guys with pencil-thin legs and big biceps
and chest. I call this imbalance the chicken leg syndrome. We dont
work out our legs in India because showing off legs is still not a
fashion statement. So why bother to build something which you
cant show off. Let me tell you the biggest secret of weight training,

secret to a lean, chiselled and muscular physique, a set of

washboard abs, it is a heavy leg workout. And mind you, it is painful
because that is another reason why people dont do it as it takes a
lot out of you. In my opinion, the best exercise in the world it is the
good old heavy barbell squats. A squat targets over a hundred
muscles at a time. Below is the list of exercise for an effective leg
work out:

Barbell back squats

Weighted walking lunges lunges with dumbbells or weights in
each arm
Goblet squats squats done while holding a kettlebell in your arm
Bulgarian squats squats with weights on your shoulder and one
leg on a bench
Barbell deadlifts
Leg curls
Standing/seated calf raises

Compound exercises for upper body

Most people waste their time by doing isolation exercises for the
upper body. Isolation exercise are single joint exercises and target
mainly one muscle group like dumbbell curl for biceps or dumbbell
flyes for chest. Instead focus more on compound or multi-joint
movements. It will skyrocket your fat burn capacity. Try out these
exercises:

Pull ups/chin ups/ pull downs

Barbell/dumbbell bench press
Military press upper movement with a barbell
Bent over barbell row

Parallel bar dips dips done on a parallel bar

Cardio confusion

Do you know why your trainer tells you to run for 40 minutes on a
treadmill? Because it is the easiest way to pass your time (or you
can say waste your time). Treadmills are a waste of time and were
not built for gyms. So the first advice is to shun the cardio
equipment in your gym and move outdoors. Consider the difference
between the bodies of a long-distance runner and a sprinter. A longdistance runner usually has more body fat than a sprinter. The
reasons for this is long distance running doesnt burn much fat and
instead claws away at your precious muscles. If you really want to
burn body fat and like running you should try sprints and HIIT (high
interval intensity training). Incorporate these workouts into your
cardiovascular training (keep a vomiting bag handy):

a. Do a 20 sec sprint with 30-40 sec very slow jog or walk. Do this
for 12 consecutive times.

b. Sprint for 60, 80, 100 and 120m on a flat ground. Rest period
between each sprint is the time you take to walk back to the starting
point. Continue for 3 sets with 2 min rest between each set.

c. Do 1080/100m sprints on an elevated ground. Rest interval is the

time you walk down to the starting point.