WORK IT OUT

If you're looking at burning the extra fat and toning up, these exercises are a must-do When it comes to working out, everyone wants to see results, and fast. While there are a plethora of exercises that you can try out, nothing delivers like the following seven.  Walking  Walking is the most basic form of exercise ever. Still better, you can walk anywhere, anytime, on a treadmill or in the park, on the beach, literally anywhere and all you need is a good pair of walking shoes. If you're starting out, beginwith 10 minutes at a time, gradually moving up to at least 30 minutes non stop.  Interval Training  Interval training can add to your cardio workout and boost fitness, burn more calories and help you lose weight. As you progress, vary the intensity of your aerobic workout. Bring up the pace for a minute or two, then back off a bit and again increase it.  Squats  Squats have often been associated with a boot-camp style workout. They workmultiple muscle groups and hence deliver great results. The ideal way of doing squats is keeping your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. They help increase you muscle mass and overall strength and power.  Lunges  Like squats, lunges work all the major muscles. They have the ability to affect your entire lower body with emphasis on different muscle groups depending on the particular type of lunge that you decide to do and help to improve your balance.  Push-ups  Push-ups help strengthen the chest, shoulders, triceps and core muscles. Beginners can start by leaning into their kitchen counter, then gradually advance to a desk or a chair, onto the floor with knees bent and then on the floor on the toes. For push-ups, keep your face down, place  hands slightly wider than the shoulder-width, place toes or knees on the floor making a smooth line. Keep the rear-end muscles and abdominals engaged, lower and lift body by bending and straightening elbows. Remember to keep your torso stable throughout the move.  Abdominal Crunches  There are two methods to do abdominal crunches. Start by lying on your back with feet flat on the floor and palms supporting the head. Press your lower back down, contract abdominals and raise first your head, then neck, shoulders and upper back off the floor, in this order. Remember to tuck your chin when raising your head. For the second method, keep your knees bent, feet off the floor for doing crunches. This engages hip flexors and avoids arching your back. Notice that you keep your neck in line with your spine and keep your elbows out of your line of vision to keep chest and shoulders open. Don't stick your chin out or don't hold your breath.  Bent-Over Row  Beginners should not do the movements with weights. This exercise works for all major muscles of back and the biceps. Stand with feet shoulderwidth apart and knees bent. Flex forward at the hips and engage abdominals, extending spine to support. Hold weights beneath shoulders with hands apart. Flex elbows and lift both hands toward the sides of body. Slowly, lower hands to the first position. SWEAT IT OUT: Start your day with a quick run STRETCH OUT: Lunges work at all major muscles