For many people, it’s challenging to find the time to workout everyday. With busy schedules and added responsibilities, regular exercise can easily be pushed out of a routine. It is becoming harder and harder to keep the fat from piling on for many individuals.
Are you having trouble devoting even an hour to working out daily? Rather than devoting hours trying to burn fat, use proven fat-burning exercises to get the job done in a much shorter period of time. Whether you are trying to get your “beach body,” or simply burn some unnecessary fat, these exercises are sure to help you meet your goal.
By integrating these workouts into your daily routine, you can keep the fat off by spiking your metabolism. Some of these workouts can even be done from home and don’t require a gym membership. Use these quick, intense workouts to melt the fat off and boost your metabolism.
Burn Fat With Interval Training
Interval training is a proven, powerful method to boost your metabolism and burn fat quickly. Interval training uses alternating moments of intense activity with easier activity or even rest. This type of training is known to burn many more calories in a much shorter period of time than conventional, standard workouts.
Interval training, or HIIT (high intensity interval training), is incredibly effective at burning fat. This is due to the fact that HIIT utilizes glucose and greatly increases the body’s ability to oxidize fatty acids for energy. Studies have shown that interval training is more effective in burning fat than slow, steady state exercise.
One of the ways HIIT burns fat is due to the metabolic boost it provides. When performing slow, steady state exercise, such as waking or jogging on the treadmill, the body quickly ceases to burn calories after the exercise is stopped. HIIT, on the other hand, provides a boost to your metabolism. This means you can continue burning a significant amount of fat even 2 hours or more after your workout. Wouldn’t you love to continue burning calories throughout the day after your workout?
An added benefit to utilizing interval training is that it can be done almost anywhere. Many HIIT workouts don’t even require any equipment. You can save both time and money by using HIIT workouts and exercising at home. Give interval training a try with several different types of workouts.
Sprints are an explosive, powerful form of HIIT that can be performed anywhere. Sprinting can melt the fat off your body and bump up your metabolism.
Sprinting can also tone your muscles. Have you noticed how most professional sprinters are ripped and muscular? Sprinting is a full body workout. Your hamstrings, calves, quadriceps, glutes, and abdominal muscles are all used when sprinting. Your shoulders and arms even come into play when sprinting.
Try integrating sprinting into your daily routine from any location. You can sprint on the sidewalk, a local track, or even do stair-sprints. Remember to properly fuel your body by eating sprinter-friendly foods, as shown in this article. Try these sprinting workouts to get started using interval training.
Sprint Workout 1: Sprint for 30 seconds, then walk or jog for 1 minute. A more advanced version of this is sprinting for 60 seconds followed by walking or jogging for 2 minutes. Try decreasing the recovery time (walking or jogging) as you get in better shape. Begin this routine with 6-8 repetitions and increase the amount over time.
Sprint Workout 2: Find a lengthy set of stairs, such as a set of bleachers at a nearby high school stadium. Start at the base of the stairs and sprint to the top. Recover by walking or jogging back down the stairs. See how many repetitions you can perform within 10 minutes. As you become more advanced, test yourself by increasing the time to 20 or more minutes.
2. Tabata Workouts
Tabata workouts are an excellent form of high intensity interval training. They follow the protocols of interval training by incorporating intense exercise with periods of rest.
Tabata training is named after Dr. Izumi Tabata. He conducted research on two groups. One group performed exercise at moderate intensity while the other group performed at high intensity. The results proved short, intense workouts have greater aerobic benefits than longer, moderate intensity workouts.
You can find incredible results using very short Tabata workouts. Some workouts can even be as short as 4 minutes! Like sprints, Tabata’s can be performed anywhere and don’t require any equipment. The key to receiving the benefits of a Tabata workout is pushing yourself to the limit. Even though it may only last 4 or 5 minutes, if done correctly, it will be a brutal workout. Find 10 minutes to spare in your day and melt the fat off by giving these Tabata workouts a try.
Tabata Workout: Each round will be 30 seconds in length. 20 seconds will be performed at max intensity and the remaining 10 seconds will be spent resting. Perform 8 rounds per movement. Movements can include pushups, bodyweight squats, burpees, mountain climbers, leg lifts, high knees, or any other exercise that increases your heart rate and pushes your body. When new to Tabata’s, try 1-2 movements (4-8 minutes) and add movements as you become experienced.
3. Incorporating Equipment Into Interval Training
It seems as though most people fall into one of two camps. They either love Crossfit, or they hate it! Crossfit utilizes interval training and is based on the concept of high intensity interval training. Whatever group you fall into, if done correctly and safely, Crossfit and similar workouts can have serious fat loss and muscle building results.
You don’t need to be a member of a Crossfit gym, also known as “box,” to enjoy the benefits of HIIT. As shown in Tabata workouts, HIIT can be performed with only using bodyweight exercises. If you have access to certain equipment, you can incorporate weighted movements into your interval training.
If you have access to ropes, you can perform rope swings for an intense upper body workout. With dumbbells or kettle bells, swings, presses, squats, and many other movements can be added for weighted full body workouts. Workout sandbags are a great investment and many HIIT workouts are designed using them for rows, deadlifts, cleans, and drags.
Experiment with different combinations of movements and equipment. Bodyweight exercises can be combined with equipment to provide intense workouts. Endless combinations exist for HIIT workouts that can provide you with added strength, muscle, and fat loss.
Add Intensity and Reap the Benefits
Interval training doesn’t have to last long to be effective. It can provide you with major fitness gains and help you burn fat quickly. Try high intensity interval training to “spice up” your workout routine, melt fat, and boost your metabolism!
Do you make use of interval workouts in your workout routine? What forms of high intensity interval training do you enjoy? Let us know by commenting below.