The Best Workouts to Burn Fat FAST

sweating exerciseTime is of the essence. With hectic schedules and hurried lives, it becomes vitally important for most of us to have workouts that are efficient and effective without taking huge chunks of time out of our daily lives. The good news is, quick workouts are often the ones the provide the best results when performed with the right methods and techniques.

The CDC's Physical Activity Recommendations are as follows:
  • 150 minutes each week
  • Moderate-intensity aerobic activity
  • Muscle-strengthening exercise
  • Stretching & flexibility

The question then becomes, how do you fit it all in? The answer lies in the two "i's" - intensity and intervals.

Benefits of Quick Workouts

Research has shown that high-intensity, short-duration bouts of exercise actually provide greater benefit than their long-session, endurance-based counterparts.

Fat Burning

Studies published in the Journal of Applied Physiology have shown marked improvements to fat oxidation and reduction in subcutaneous fat among those participating in high-intensity, short-duration training. (Talanian 2006) In addition, excess post –exercise oxygen consumption (EPOC), the phenomenon of burning stored fat once activity ceases, has also been shown to be greater from quick-bout, high-intensity training.

Time Efficiency
Researchers published in the Journal of Physiology noted that “Short-Burst Training (SBT) is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance” after a study that showed greater improvement from a group conducting 2.5 hours of high-intensity training vs. 10 hours of long-duration exercise. (Gibala, 2006) Researchers exhibited that participants can gain health improvements with even as little as 10-15 minute workouts.
Quick Workout Methods

 

Circuit Training – perform a variety of exercises back to back with little or no rest in between.
Circuit Training Sample Workout
Perform the following exercises for either 30 seconds or 15 repetitions each with no rest between:
  1. Leg Press
  2. Prone Leg Curl
  3. Seated Shoulder Press
  4. Seated Chest Press
  5. Seated Row
  6. Crunch on Stability Ball

Interval Training – perform a strength exercise followed by a short but challenging bout of aerobic activity and then repeat cycle.

Interval Training Sample Workout

Perform the following exercises for 30 seconds of the strength movement highlighted, then follow immediately with 30 seconds of the aerobic exercise:

  1. Bodyweight Squat
  2. Jumping Jack
  3. Pushup (from toes or knees)
  4. March in Place
  5. Stationery Lunge
  6. Split Jack
Tabatas – Developed by Japanese exercise physiologists, tabata training involves a 20-second high-intensity anaerobic (typically strength exercise) work interval followed by a 10-second rest, repeated eight times in a row.
Tabata Training Sample Workout
Choose an exercise from the following list and perform it for 20 seconds followed by 10 seconds of rest. Repeat for 8 rounds:
  1. Dumbbell Swing
  2. Squat & Cable Row
  3. Step with Overhead Medicine Ball Press
  4. Any exercise of your choice that involves multiple muscles & joints such as lunge, pushup, pull-up, squat, trunk twist
Short-burst training (SBT) - a variation of circuit training, SBT uses a series of high-intensity, short-duration exercises interspersed with
brief periods of lower-intensity movement.
Short Burst Training Sample Workout
  • Perform 60-second fast walk or “sprint” on treadmill
  • 4 minutes of stretches for the hips, hamstrings and thighs
  • 60 seconds of fast pedaling on the bike
  • 4 minutes of presses and pulls using resistance bands
  • 60 seconds of incline walking on treadmill
  • 4 minutes of hip bridges and chair sits
  • 60 seconds of jump rope
  • 4 minutes of lower back and core strengthening moves including prone/side planks and back extensions
Incorporate one or more of these methods into your training regimen for big results in little time.
Talanian, J., et al. 2006. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology, 102, 1439–47.
Gibala, M.J., et al. 2006. Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance. Journal of Physiology, 575 (3), 901–11.

 

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