As you know, the best type of exercise to lose fat are the cardio exercises. Running, cycling, climbing, and other exercises are great for that as they stress your endurance and burn the extra calories in your body. But you can increase the effectiveness of your cardio workouts if you use one of these 3 methods.
Mixed interval training workouts are good because as you amp up the intensity of your workout, you burn calories faster and it take less time to achieve the same result as regular cardio. In other words, you can lose fat faster. Better yet, you can use virtually any exercise and turn it into a fat-burning cardio workout.
Low-Impact Cardio Workout
If you are a beginner, or have little time to work out, try a Low-Impact Home Cardio Workout. You can work out as little as 10 minutes as long as you use the same formula to complete your exercises. For faster weight loss and a healthier cardiovascular system, you can try a 30-minute workout consisting of three different forms of exercise.
An example of a low impact cardio workout could be:
- Squats – 1 minute
- Burpees – 1 minute
- Lunges – 1 minute
Repeat 3 times and you have 9 minute workout, repeat it 10 times and you have a 30 minute workout that’s more effective than 30 minutes of jogging.
If you have space in your home for exercise equipment, you can use it in this workout too. For example, you can incorporate a treadmill, an elliptical trainer, or a stationary bike. You can burn about 300 calories each time you work out.
40-20 HIIT Circuit Workout
HIIT stands for High Intensity Interval Training. In this type of workout you will do 40 seconds of one exercise, then 20 of another, and so on. The intensity of this workout is very high as you can imagine, as you shift for one exercise to another so it is recommended to incorporate rest into the workout circuit. For example you could do a sprint for 40 seconds, then a walk for 20.
An example 40-20 HIIT workout:
- Burpees – 40 sec
- Rest – 20 sec
- Pushups – 40 sec
- Rest – 20 sec
- Squats – 40 sec
- Rest – 20 sec
- Lunges – 40 sec
- Rest – 20 sec
Tabata Cardio Workout
Another high-intensity workout to try is the Tabata Cardio Workout. Such a workout can include, for example, 4 sets of exercises, and there are 2 exercises in each set – for example, sprinting for 20 seconds then walking for 10 seconds. You will rest for one minute between each set. You can do these exercises indoors or outdoors, and they do not require any special equipment.
Example workout:
- Burpees – 20 seconds
- Pushups – 10 seconds
- Rest – 1 min
- Squats – 20 sec
- Lunges – 10 sec
- 1 min rest
Don’t stop there, add more exercises to your workout using the same format. You can use weights and equipment too – timing is the key.
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