Split his effort. To tone up your muscles faster, you stop the exercise in full force for 30 seconds, while forcing on the exhalation. Then we get back to it at the same pace. To repeat 6 to 12 times.

Set specific goals by extending your activity by 10 minutes. Challenge yourself: nothing better to progress and stay motivated!

Become aware of the muscle that works by focusing on it. It can thus increase its muscle strengthening by 15%.

Break the routine . We alternate 2 activities that we practice each for 3 weeks. To adapt to this change, our body reacts more intensely and bumps 2 times more .

Create a special sport playlist for yourself. We vary the intensity: we spare efforts on cool songs and we resume more quickly on fast music. And we do not hesitate to sing : ideal to let go of being really fun.

Muscle while finesse. We work with rather light dumbbells (2.5 kg) and we repeat each movement at least 30 times.

Refine your legs by bike. You have to pedal as fast as possible. The ideal is to reach 90 rpm. Must-remember: adjust the height of your saddle; one of the legs must be stretched, the heel flat on the pedal.

Doing your sport on an empty stomach This allows the body to tap into its fats faster. Follower of running? In the beginning, we prefer small circuits of 1.5 km to stop easily in case of a stroke.

Breathe toned. The expiration should last 2 times longer than the inspiration. The more we oxygenate, the more we gain in endurance .

Invest in his outfit. A US study of 1,000 women found that women wearing tight clothing worked 15 minutes longer than others and performed better.