A Super Fast Workout For Fat Loss
Like most people and myself included, traveling
, kids, family, responsibilities can sometimes get in the way of your workouts. It happens to all of us some time or another and its really hard to make it up. But have no fear because there are workouts you can do that will still keep you on track to losing weight and building muscle in no time. I call these my mini super workouts and they are designed for busy people who are looking to build muscle and lose weight at the same time. However, I have to warn you though that they can be pretty intense so try with caution.
The first type of workout is called the Tabata Method. This workout was popularized by a Japanese researcher out of Tokyo that found huge increases in metabolism and workload in this specific protocol. The best part is that the entire workout only lasts 4 minutes, but its 4 minutes of pure torture.
Here is the method:
5 minutes of easy warmup
8 cycles of 20 seconds of high intensity and 10 seconds of rest
2 minutes cooldown
Thats it! Now you can do this type of workout on an elliptical machine, a bike or with a weight bearing movement such as front squats. If you are to chose front squats, chose a weight that is about 65 to 95 pounds. That will be enough, trust me.
Another type of workout that is quick and efficient is complexes. Complexes are basically a series of exercises performed in a row with the same weight targeting different muscle groups through the entire process. There are many ways to perform complexes. You can do them for time under tension, a certain number of repetitions, or for performance purposes. Here is just an example below that you would do for timed sets. You would perform this circuit for a total of one minute performing as many reps as possible. When done, record your time and try to beat on the second round. You can perform this complex for a total of 5 times, which should take you around 15 minutes.
Hang snatch
Overhead squat
Back squat
Push press
Barbell row
Pushup
RDL
And there you have it. Two quick, efficient workouts that you can perform almost anywhere for a short amount of time. Both are guaranteed to jack up your metabolism and fat burning efforts simultaneously.
by: Jared DiCarmine
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