Photo: Adam VoorhesBy Jessica Girdwain
Exercise with this in mind: Research reveals that when it comes to reaching a specific goal, the kind of workout you do may matter as much as how many hours you clock at the gym. These five fitness routines get results--choose the one that's right for you.
Your goal: Lower your type 2 diabetes risk.
The game plan: Cardio plus strength training. Aim for a 30-minute cardio workout five days a week. And do strength exercises, like three sets of squats, push-ups, and biceps curls (eight reps each), three times a week. [Get step-by-step instructions for how to do these moves like a pro]
The proof: A 2012 study in the Archives of Internal Medicine found that people who did both cardio and strength training for at least 2.5 hours a week each had a 59 percent lower risk of diabetes--lower than those who did only one type of exercise. While the study was done on men, researchers believe it could work for everyone, because the heart-pumping cardio incinerates body