Hills – For amazing increases in aerobic fitness, fat loss and leg muscle tone – include hills in you run, jog or power walk! A jog uphill has the physical effect on your body as a full sprint on the flat. It works the quads, gluts, calves and hamstrings in a manner similar to resistance or weight training that tones your muscles and sheds extra body fat post exercise. It is tough going and your lungs and muscles will burn, but you only need to do small amounts at a time and you will feel amazing minutes later. Start by including small hills of short distance and increase the length and gradient as your fitness improves.
Skipping – A great way to maintain an elevated heart rate and build coordination and rhythm while toning your legs and calves. I have often said that skipping ropes could be used to replace nearly 75% of the machines on the gym cardio floor. They are portable, inexpensive and can be used for anything from a light warm up to an intense cardio session. The range of simple to complex skipping patterns makes it much more mentally stimulating and varied than a solid session on a treadmill or exercise bike.