You can do countless variations of workouts, so you’ll never be bored. Following are two examples to get you started in your fight against sugar addiction: an easy workout and a difficult one.
Example workout 1 (easy)
Warm-up: Five to ten minutes of light activity of your choice — treadmill, elliptical, seated rowing machine, stationary bike, marching in place, and so on.
Strength training portion: One set of 15 to 20 repetitions of each of these six exercises, with approximately a minute rest in between sets:
Squats
Push-ups
Standing rows with tubing
Bridges
Overhead presses with dumbbells
Planks or U crunches
Cardiovascular portion: Twenty to thirty minutes of the cardio exercise of your choice at low to medium intensity: 60 to 75 percent of (208 – 70 percent of your age).
Five-minute cool-down: Low-intensity version of the cardio you were doing, or just walking.
Flexibility: Stretch your three or four tightest areas for 30 seconds, two times each. Don’t forget to breathe!
Example workout 2 (difficult)
Warm-up: Five to ten minutes of light activity of your choice — treadmill, elliptical, seated rowing machine, stationary bike, marching in place, and so on.
Strength training portion: Perform one set of 8 to 10 repetitions of each of these six exercises, with very little rest between exercises. When you’ve gone through all six, rest for about two minutes and then repeat the list. After two rounds, see whether you have a third round in you!
Lunges (8 to 10 on each leg)
Push-ups
Single-arm rows with dumbbell (8 to 10 each side)
Romanian dead lifts
Dumbbell curls into overhead presses
Seated twists with a medicine ball or dumbbell
Cardiovascular portion: Fifteen minutes of the cardio exercise of your choice at medium to high intensity: 75 to 90 percent of (208 – 70 percent of your age).
Five-minute cool-down: Low-intensity version of the cardio you were doing, or just walking.
Flexibility: Stretch your three or four tightest areas for 30 seconds, two times each. Don’t forget to breathe!