If you want to burn more fat, do shorter, challenging workouts! Intense, 30-minute workouts will burn more calories and fat during and after your workout. Challenge yourself with exercises that test your balance, coordination, strength and flexibility.
This might require that you put that old favorite workout on the shelf and try something new. If you do, I guarantee you will burn more fat and lose more weight.
Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.
Include some of these challenging exercises in your workouts:
1. Incorporate one-legged exercises such as step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged exercises.
2. Include exercises with your eyes closed to improve limb position sense (proprioception). This will also help you burn more fat and calories.
3. Exercise your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.
4. Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more challenge.
5. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
6. Jump rope every day using different variations—two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better to burn more fat.
7. Quickness and agility drills will burn fat like crazy and improve your dynamic balance.
Balance training also improves your core strength.
Here’s a good workout to blast the fat:
Strength workouts with plyometrics are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this workout (take little or no rest between exercises):
–Y Squats, 10 repetitions
–Squat jumps, 10 repetitions, full speed
–Jump rope, two feet, full speed, 1 minute
–Chest press on ball, 10 repetitions
–Lunge jumps, 10 repetitions, full speed
–Inverted Rows, 10 repetitions
–Tuck jumps, 10, full speed
–DB standing shoulder press, 10 repetitions
–Jumping jacks, 30 seconds, full speed
Rest 3 minutes between circuits. Do the circuit 2-3 times. Take more rest between exercises or circuits if needed.
Challenge yourself more and watch the fat melt away!
Be sure and download my FREE 14-Day Accelerated Fat Loss Program and start burning body fat now!
“Exercise is not my life…..exercise makes my life better!”
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