on February 22, 2013
at 05:27 PM
There's many aspects to this.
Firstly: you can't isolate weight loss: it happens all over. Spot reduction is a MYTH
Secondly: Toning doesn't exist. Well not in the way I think you think. Toning is just the reduction of body fat to reveal muscle definition. How to do that? Two ways: 1) Live in caloric defecit and reduce body fat content; 2) Build muscle. The former has many issues involved and it can be hit and miss depending on the route you take to achieve a caloric defecit as well as your current physiological state. Method 2 is by far the preferred choice. Start lifting heavy things.
I would recommend reading up on Starting Strength or Stronglifts and start doing compound movements like Squats, deadlifts, presses etc. These exercises engage your entire body and so will encourage the (relatively) even growth of the muscles in your entire body. Don't worry about getting big or bulky, you won't unless you eat in a caloric excess and I am assuming you're not going to be. You don't even have to use barbells; begin with body weight exercises incorporating the push and pull aspects like press ups, pull ups, squats and lunges etc.
Aside from lifting heavy to begin the process of muscle growth, for definition if you feel lifting activity isn't enough, try low intensity walking frequently and throw in some sprints now and then.
Thirdly: Inspect your lifestyle. Obviously diet is a major factor. If you're not eating right, it doesn't really matter how much activity you do. A petrol car doesn't run on diesel. Sleep. Sleep is a major contributor to health and weight loss. If you're lacking sleep, your body is stressed and it starts storing fat.
If none of this appeals to you and you just want to know about HIIT then my best recommendation is Tabata. Do something (usually running but it can be anything from skipping, kettlebell swings, jumping jacks, press ups etc) as fast as you can for 20 seconds. Take a 10 second rest. Repeat. Do this 8 times. Done. Sounds easy? Try it. 4 mins of hell right there.