Total Body Toner in just ½ an hour – Fitness Facts

Total Body Toner in just ½ an hour - Fitness Facts 1

I’m sure most of you hate spending hours and hours in the gym, trying every machine you possibly can. Well, look no further, I have designed a well balanced total body programme designed to burn fat and tone muscle. Please, follow the instructions and guidelines below:

  • Duration: 30 minutes, 3 times a week
  • Use light weights and work muscles till failure / complete fatigue
  • There should be little to no rest in between sets.
  • Warm up and stretch before and after exercise.
  • Concentrate on speed, smooth and controlled movement of each rep.
  • Hydrate regularly.
1.    Warm Up – Treadmill and stretch 5 minutes
2.    Back – Lat Pull Down (wide grip for V shape, close grip for thickness.)  



20 reps, each



3.     Chest – Seated Pec Deck
4.     Shoulders – Dumbbell Shoulder Press
5.     Arms (Biceps) – Standing Dumbbell Biceps Curl
6.     Arms (Triceps) – Standing Tricep Push Down
7.     Cardiovascular – Elliptical Trainer @ 70%-80% Max HR 5 minutes
8.     Legs (Quads) – Seated Leg Extension  

25 reps, each


9.     Legs (Hamstring) – Leg Curl
10.  Legs (Calves) – Calf Raises
11. Cool Down – Cycle and stretch 5 minutes


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