3 Tips from I’m Fit & Happy online personal trainer Kelly Weston: Workout ideas for the gym:

1. Start with cardio interval training. Get on a treadmill and do 8, 30-second intervals of high intensity cardio. You can walk on an incline or run, but it needs to be very challenging! Alternate your intervals with a 90-second recovery by walking at a slow speed. You need to recover 100% before the next interval. I call this the HGH run. It stands for Human Growth Hormone because with this type of high intensity exercise, you produce more human growth hormone when you sleep.

2. Perform Multiple Muscle Group Exercises like Squat with overhead press. Using two 5 lb free weights, start with your legs wider than hip width apart and squat down, then stand and overhead press. Make sure you keep your knees in line with your toes, your weight in your heels and your back straight (don’t round your back when you squat down). Repeat 20 times.

3. Perform High Intensity Exercises like Mountain Climbers. With your hands on the floor shoulder width apart, pull one knee to the chest and then switch knees using your abs. Keep your shoulders over your hands and keep your abs pulled in (don’t ever arch your back). Repeat for 30 seconds.

**Alternate Squat Overhead Press with Mountain Climbers and work your way up to repeating them for 3-4 sets. 

How about doing a 5 Minute Workout?

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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program.  I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.

About The Author


Working as a personal trainer and group fitness/ Pilates instructor in Los Angeles has been a dream come true. With 20 years of dance background, and graduating from college as captain of my dance team ranked #1 in the country, I was inspired to get into Fitness as a career and moved on my own from Maryland to California. I now have more than a decade of experience in fitness and a strong list of qualifications and certifications. I’m an NASM certified personal trainer (National Academy of Sports Medicine), Certified Primal Blueprint Expert (Primal/ Paleo/ Ancestral Health, Lifestyle, Nutrition, & Fitness Expert) and Certified in Classical-Progressive Pilates Reformer, Chair, Cadillac and Mat from Pilates Sports Center. I’m also certified in several barre workouts, pre and postnatal fitness, and a specialist in Heart Rate Performance. I’ve helped people of all ages and levels, including Hollywood celebrities, pre and post-natal mommies, and pro athletes reach their health and fitness goals. I love to teach a challenging, fun, intense workout while I focus a lot on form and mind/ body connection. I’m confident that you and I will make a great team!

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