#1 Rule to Exercising

In order to continue to exercise consistently, the number one rule is that you have to ENJOY IT. If you do not, chances are, you will start to get lazy, or just stop liking it. So if you hate running on the treadmill, or just running in general, try playing sports. Basketball, Tennis, Swimming, etc. are EXCELLENT forms of cardio, and will help you burn tons of calories, while having fun at the same time. You won't even know your working out!!
So try to switch it up, run 3x a week, and play sports the rest. But NEVER forget to add some resistance training!!!

HIIT (High Intensity Interval Training)

This is similar to the pyramid workout i mentioned earlier. Basically what it is, is you have time intervals, where you switch from low paced movement to high pace movement. Usually the low paced (resting time) is longer than the high. I cannot stress enough how incredible this is! It not only helps your cardiovascular system, but you burn tons of calories in half the time you would spend jogging! Please read this article, and you will see why it is so effective, http://www.intervaltraining.net/highintensityintervaltraining.html

Bicep Exercise (21)

Want bulging biceps? Try this workout, its called 21. Which means you do twenty one reps of bicep curls non-stop. The difference is, instead of doing full curls, you start off with 7 half way up, meaning, you do a regular curl halfway, or until your forearms are parallel with the ground. Then you move on to the other 7, which starts from your shoulders, you go halfway down until your arms are parallel to the ground. The last 7 are then just regular full curls. Just try easy weight until you get the form down, and when you feel more comfortable add weight, and trust me, you will see results!!!

Pyramid Interval Running

So I was doing some research on cardio and came across this fat-blasting, extremely tiring workout! It is called Pyramid Interval training. It is done with a treadmill, and is considered Anaerobic, as well as Aerobic. (visit this website to see a description of both
http://www.myfooddiary.com/resources/ask_the_expert/aerobic_vs_anaerobic.asp) What you do is try to reach a target speed, for example we'll use 9mph (this is the highest speed you will reach) so this is what you do
Min Speed
0-1: 5mph
1-2: 6mph
2-3: 5mph
3-4: 7mph
4-5: 5mph
5-6: 8mph
6-7: 5mph
7-8: 9mph (once you reach this, you start going back down)
8-9: 5mph
9-10: 8mph
10-11: 5mph
11-12: 7mph
12-13: 5mph
13-14: 6mph
14-15: 5mph
and cool down
THATS IT!!!!!!!

Barry Sanders leg workout

Just recently found out about this workout at school by some of the coaches there, at 1st i was real skeptical about the effectiveness of this exercise. But BELIEVE me, this is really, really useful in shaping your legs, creating speed, quickness, agility, jump, and overall endurance. It is called the Barry Sanders workout. Basically what it is, is a complete series (no rest in between exercises) of leg workouts, that works your legs to failure.

Steps:
1)20 squats Step

2)20 alternating front lunges Step

3)20 Jump Lunges Step

4)Ice skaters (basically explosive jumps side to side)

5)Jump Squats

once you finish this, ur legs should be pretty wasted! But the object is two complete at least 2 series without resting AT ALL. The reason it is named barry sanders, is because the hall of famer used to complete 13 sets of this back to back nonstop.