This quick workout combines strength moves with bursts of cardio to target the lower body. Perform each exercise in the circuit for the specified time, and repeat the circuit twice for a 20-minute workout. Warm up and cool down for three to five minutes to complete your exercise session.

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Research shows that a walking program can result in successful weight loss. You can boost the calories you burn and your likelihood of sticking with your plan by incorporating a few simple guidelines.

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Ignoring nutrition

Both exercise and nutrition play a role in improving fitness. The best exercise program won't yield results if you ignore the fuel you put into your body. Not only will excess calories prevent you from losing weight, but an eating plan that lacks lean protein, vitamins, and minerals can make it more challenging to gain muscle and recover after strenuous workouts. Also, filling up on foods high in refined carbohydrates can leave you feeling sluggish and hungry, with little energy to exercise. Make your diet as much of a priority as your exercise, and choose a balanced eating plan that matches your fitness goals.

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Don't let creating a workout plan overwhelm you. Here are a few simple steps to help you get started with an exercise program.

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Design a strength-training program to improve your health and help you reach your fitness goals. The process isn't complicated, but there are a few things to keep in mind to ensure your workout is both safe and challenging.

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Don't give up on exercise just because you're too busy to get in a full-length workout. Even a small amount of physical activity can help reduce stress and improve overall health. This simple circuit workout can be done in your living room with a set of dumbbells and takes about 10 minutes. It's fast-paced, getting your heart rate up, and combines both strength exercises and cardio. Do each station for 1 minute and then use 15 seconds to transition to the next exercise. Squeeze in one round and consider doing two or three if you have more time.

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While it's okay to cut back on your exercise during the busy holiday season, completely skipping your workouts is a mistake. Not only will you lose the fitness gains you've worked hard for, but exercise can also help lessen holiday stress and tension.

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How the Warm-Up Works

A warm-up not only reduces your risk for injury, but it also helps you burn calories more efficiently due to the increase in your core body temperature. As you gradually ease into movement, your muscles begin to heat up, which increases their elasticity. The blood vessels also dilate, allowing blood to move more freely and deliver oxygen to the heart and muscles. Increased oxygen flow to the muscles facilitates a better supply of energy for exercise. Instead of experiencing a rapid increase in movement and heart rate, as occurs when transitioning from no movement to intense exercise, a warm-up allows the body to prepare for the activity, thereby improving exercise performance.

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The mental fitness of your brain is as important as the physical fitness of your body. Research shows that regular physical and mental exercise improves brain health, slowing cognitive decline and reducing stress that can lead to chronic disease. Here are a few ways to exercise your brain and ensure you are fit from head to toe.

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You can have a positive influence on your family's health by making your time together more active. Not only do these games help you burn calories, but they also teach your children that exercise can be fun!

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