Fitness
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Beach Body Tone-Up

What are the best ways to lose weight and tone your arms, butt, thighs and abs? Test your diet and fitness smarts with our quiz.

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Beach Body Tone-Up
Beach Body Tone-Up
Question 1 of 20 Correct

How many pounds per week can you lose while still maintaining your health?

Correct! Sorry, that’s incorrect.

The correct answer is: Although it might be more convenient to lose weight quickly, most dietary changes that are both effective and keep weight off over years, not months, allow you to lose between one and two pounds per week.

Beach Body Tone-Up
Question 2 of 20 Correct

To lose a pound of fat in a week, how many more calories should you burn than consume?

Correct! Sorry, that’s incorrect.

The correct answer is: To lose a pound of fat, you have to burn 3,500 more calories over a week's time than you consume. That translates to a 500-calorie a day deficit.

Beach Body Tone-Up
Question 3 of 20 Correct

What should you do to support your beach body goals?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. First, set a realistic, healthy goal date for beach season. So, if your plan is losing five pounds, start your new routine five weeks out. Next, make a plan for fitness and diet, including cleaning out your fridge of bad-for-you items. Your fitness plan could include finding a group class or friends that help support and push you.

Beach Body Tone-Up
Question 4 of 20 Correct

What is the key to getting a toned beach body?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Toning occurs from an increase in muscle mass along with a decrease in body fat. To decrease body fat you need to burn more calories than you take in. Cardiovascular exercise will help burn calories while strength training will help sculpt the muscles and give them a nice defined shape.

Beach Body Tone-Up
Question 5 of 20 Correct

True or false: Stretching helps you tone up.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Stretching can help you tone up, assuming you follow your stretches with strengthening exercises.

Beach Body Tone-Up
Question 6 of 20 Correct

How many weight-lifting repetitions should you do to get toned arms?

Correct! Sorry, that’s incorrect.

The correct answer is: Start out by lifting a lighter weight at 20 repetitions and repeat two to three times. As you grow stronger, increase your weight but decrease your repetitions to 12.

Beach Body Tone-Up
Question 7 of 20 Correct

What body parts should you target if you want toned arms?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Even if your arms are the focus, choose exercises that target the major muscle groups of the upper body and back, as well as chest, shoulders, biceps and triceps.

Beach Body Tone-Up
Question 8 of 20 Correct

How heavy should arm weights be to tone arms?

Correct! Sorry, that’s incorrect.

The correct answer is: If a toned body is your goal, lifting light weights will be a waste of your time and leave you frustrated. Choose a weight that allows you to complete the exercise with proper form, but leaves you feeling challenged.

Beach Body Tone-Up
Question 9 of 20 Correct

True or false: You have to lift weights to tone arms.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. You don't always need weights for strength training. You can do pushups and pull-ups, or even dance moves like rolling your arms one over the other and raising them above your head!

Beach Body Tone-Up
Question 10 of 20 Correct

How do you get rid of the fat on your thighs?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. You can't target fat loss from one part of the body. Fat loss will occur when you burn more calories than you consume, and engage in regular cardio and strength training.

Beach Body Tone-Up
Question 11 of 20 Correct

What exercises help tone up thighs?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. A variety of leg exercises will help tone up your thighs. These can include squats, lunges, walking lunges, bench step-ups and stability ball hamstring curls.

Beach Body Tone-Up
Question 12 of 20 Correct

To tone calves, how high should you raise your heels on a standing calf raise exercise?

Correct! Sorry, that’s incorrect.

The correct answer is: Stand up straight on top of a step or box with heels hanging off slightly. Holding onto a sturdy object for support, fully extend up onto your toes and hold this position for one to two seconds. Slowly return to the starting position for 10-15 repetitions.

Beach Body Tone-Up
Question 13 of 20 Correct

What exercise tones the inner calves?

Correct! Sorry, that’s incorrect.

The correct answer is: Do a calf raise with the toes turned in. Stand with your feet placed hip-width apart and positioned so that the toes are turned in toward each other.

Beach Body Tone-Up
Question 14 of 20 Correct

Which exercises will tone your hips?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. A number of exercises will help tone the hips, including squats, lunges, step-ups, deadlifts, ball bridge and side-lying leg raise.

Beach Body Tone-Up
Question 15 of 20 Correct

What part of your body can a basic floor bridge help firm up?

Correct! Sorry, that’s incorrect.

The correct answer is: Firm up your butt by lying on the floor, bringing heels close to your butt and raising your hips off the floor. Hold the pelvis up for four seconds and slowly lower to the floor. Repeat 12 times.

Beach Body Tone-Up
Question 16 of 20 Correct

True or false: You can replace pushups with free weights and a stability ball to build up a better chest.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. If you have free weights (dumbbells) and a stability ball, the ball chest press is a great alternative to work your chest. To add a level of difficulty, try alternating your arms.

Beach Body Tone-Up
Question 17 of 20 Correct

How many muscles make up the butt and thighs?

Correct! Sorry, that’s incorrect.

The correct answer is: There are approximately 30-plus muscles that make up the butt and thighs. So, to get a great toning workout, variation is key.

Beach Body Tone-Up
Question 18 of 20 Correct

How can you strengthen your core?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Strengthening the core has endless possibilities, and includes not only your abs, but back, arm and leg strength.

Beach Body Tone-Up
Question 19 of 20 Correct

Plank pose, or starting push-up position, is great for toning your abs. How long should you hold the plank pose?

Correct! Sorry, that’s incorrect.

The correct answer is: Depending on the move, you could hold it anywhere between 30 seconds and two minutes. Always remember to breathe into each movement.

Beach Body Tone-Up
Question 20 of 20 Correct

What should you do while performing ab crunches?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Make sure to draw in the belly button, squeeze the butt muscles and tuck the chin while crunching the upper body forward and moving the ribs down toward the hips.

Beach Body Tone-Up
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You got out of 20 correct. You're a health wiz!

Beach Body Tone-Up
Good try!

You got out of 20 correct. Learn more about Fitness to improve your score.

Beach Body Tone-Up
Better luck next time!

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