10 Best Inspiring Quotes to Motivate Every Aspect of Your Workout

Go harder, longer, and stronger with these intense-yet-inspiring words that can take your fitness to the next level
Whatever your excuse, these motivational quotes are the antidote to skipping your workout

1. Sore is Satisfying

Sore is Satisfying

10. I Was Born To Lift
I Was Born To LiftIf you believe it, so it will be. (And if a baby can do a plank that well, so can you!)
Source – shape
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How to Burn Over 600 Calories on the Treadmill

Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh, so you don’t deal with the boredom that can come from a long treadmill workout.

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Before starting the workout, be sure to warm up with some dynamic stretches and a three-to-five-minute jog.

TIME PACE (MPH) CALORIES BURNED*
0:00-5:00 6.0 45
5:00-9:00 6.6 40
9:00-11:00 7.5 22
11:00-15:00 6.0 36
15:00-17:00 8.5 26
17:00-22:00 6.0 45
22:00-24:00 7.5 22
24:00-28:00 6.0 18
28:00-30:00 7.5 22
30:00-33:00 6.0 27
33:00-35:00 8.5 26
35:00-37:00 6.0 36
37:00-39:00 7.0 20
39:00-43:00 6.0 36
43:00-45:00 6.6 20
45:00-47:00 8.5 26
47:00-50:00 6.0 27
50:00-52:00 7.5 22
52:00-55:00 6.6 30
55:00-60:00 6.0 45

Keep this workout handy with you at the gym

Source – popsugar

5 Kettlebell Workouts to improve your body

You can easily transfer your body with these 5 easy kettlebell exercises.

KB Killer Combo

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Place the weight (ideally 8-12 pounds) in your arms and hold with both hands chest level. Widen your stance to squat position. As you squat down, make sure all of the weight is in your heels (keep your toes peeled from the ground). Then explode up onto your toes, raising the weight overhead. Quickly return to the squat position and explode to the left (pivot your feet) while raising the weight over head, then repeat to the right. Do this three-step motion non-stop for one-minute straight.

KB Warrior Lunge

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Keep your feet together in a strong and straight stance and start with the kettlebell chest-level, racked up by both arms. Step back into a rear lunge with one leg, then, as you come back out of your lunge, continue to drive through your heel and kick forward with the lunging legs as you lift the kettle bell overhead. Keep knees at 90 degrees in your lunge and drive through your heel. Repeat in one swift and fluid motion for one minute on each leg, then switch sides.

KB Warrior Kick

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Keeping the kettlebell chest-level, extend one leg behind you as you lower the kettlebell towards the ground. Hold for 10 seconds, keeping your glutes engaged and hips even, then, using the balance of the stationary leg, drive through your heel to balance your way back up. Repeat for one minute on each side, then switch sides.

KB Single Leg Snap Kick

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Hold your kettlebell mid-racked (chest-level with both hands holding the handle) and tight to the body. Balance on one foot, pressing through your heel into the ground. Lift up your other leg and hold it, bent at the knee, using the strength of your ab muscles. Then snap the leg up, as high as you can. Keep abs tight and shoulders back, and do not arch your back. Alternate legs for one minute, non-stop.

KB Kickboxing Sit Up

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Lie on the ground in a sit-up position and hold your kettlebell on your chest. Do a sit-up, then from the top of the sit-up position, bend both knees to one side towards your butt and sit yourself up on both knees. From there, stand on one leg and then the next to get into a full standing position. Once standing, raise the kettlebell over your head. Repeat the same motions in reverse. Repeat for one minute, alternating which leg you stand up on first.

Source – bustle

Easy Ways to Burn Calorie at the Gym

During a busy day, carving out an hour to head to the gym can be tough, so the question is this: are you making the most of those 60 minutes? With a few simple tweaks, you can increase your calorie burn instantly. Try these tips the next time you’re at the gym to maximize your sweat session.

1. On the Treadmill

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– Incorporate speed intervals.

– Raise the incline.

– Go a little longer.

– Pump those arms!

2. When Strength Training

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– Exercises that utilize your own body weight have been shown to burn more calories.

– Force your body to work harder by creating instability.

– Do supersets, moving quickly from one exercise to the next without resting.

– Do multitasking moves that work more than one part of the body at once.

3. On the Elliptical

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– Use the handles to go for a total-body workout.

– Utilize the resistance.

– Watch your pace.

– Include intervals, alternating between short periods of pushing your body to the max with recovery periods.

Source – popsugar

10 Effective Motivational Fitness Mantra

Here, we have compiled a list of 10 inspiring motivational Fitness Mantras…..

1. Don’t Stop

Dont stop

2. Push yourself because no one else is going to do it for you

Push yourself because no one else is going to do it for you

3. Get fit in the Gym, Lose weight in the Kitchen

Get fit in the Gym, Lose weight in the Kitchen

4. Slow progress is better than no progress

slow progress is better than no progress

5. Don’t Quit; Do It

Don’t Quit; Do It

6. Forget Fear

Forget Fear

7. Keep Calm and Get Extreme

Keep Calm and Get Extreme

8. It’s only 30 minutes

It's only 30 minutes

9. Find Your Stride

Find Your Stride

10. Don’t stop when it hurts, stop when you’re done

Don't stop when it hurts, stop when you're done