Step 3

High intensity workouts or cardio helps burn calories even while you rest. Use one of the cardio exercises above and perform it for 25 minutes. Aim for your target heart rate to be above 150 beats per minute.

Step 4

Work bigger muscles such as chest, back and legs, More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones.

Chest

Chest presses

Lie back on a balance ball with your hips up, dumbbells in hands, and arms at a 90-degree angle.
Position the dumbbells to the sides of your upper chest, elbows under the dumbbells.
Press dumbbells up (with elbows turned out) until your arms are extended.
Lower weight to the sides of your upper chest.

Chest flies

Grasp two dumbbells and lie face-up on a balance ball.
Support dumbbells above your chest with your arms fixed in a slightly bent position. Rotate shoulders so your elbows are to the sides.
Lower dumbbells to the sides until your chest muscles are stretched and your elbows are fixed.
Raise the dumbbells, bringing them together in a hugging motion until the weights are nearly together.