Cardio Jogging Aim to keep your heart rate between 70-80% of your maximum for at least 20 minutes. If you don’t have a watch that monitors heart rate, you can do the “talk test.” You shouldn’t be so tired that you can’t hold a conversation. Biking Like when you’re jogging, aim to keep your heart rate between 70-80% of your maximum for at least 20 minutes. Most stationary bikes come with a heart rate monitor. Swimming Aim to keep your heart rate in the 70-80% for 20 minutes of total exercise. If you’re a weak swimmer, you can start by treading water for two minutes at a time and build up to five minutes. If you are a strong swimmer, you can swim laps, taking rest as needed. Toning Exercises Squats Stand with your feet shoulder-width apart and your toes turned out 30 degrees. Squat down as low as you can without rounding your back. Ideally, you should be able to squat until your thighs are parallel with the ground. Keep your arms straight in front of you throughout the movement. Pause for a second at the bottom and squat up again. Keep your knees in line with your toes throughout the exercise. Repeat for 10 reps. If you want to make the exercise harder, hold a dumbbell in front of you are use a barbell on your back. Leg Press Sit in the leg press machine with your back against the padding and your feet against the footplate. Your feet should be shoulder-width apart. Push against the footplate until your legs are straight. Pause for a second and slowly lower the weight until your knees are at 90 degrees. Calf Raises Stand on the edge of a stair or other stable surface with your heel unsupported. Lower your heel until your calf is fully extended and push yourself onto your toes. Pause for a second and repeat ten times on each side. To make the exercise harder, hold a dumbbell. Maximum Heart Rate = 220-Age