Most of us do not have a lot of time during our day to fit in any extra activities. Unfortunately, exercise is an activity many people put on the back burner. The most common excuse is a lack of time. Yet, we still manage to fit in activities that we find fun. If there was a way to make exercise fun, challenging, as well as short, I'm sure more people would make the time to do it. The good news is, there is exercise that is fun and provides a full-body workout in under an hour. Best of all, it also burns fat better than most other exercises that you can do.
Quick Fat Burning
What I'm referring to is called interval training. It is also referred to as HIIT (high intensity interval training.) What makes this so effective is because unlike boring, steady-state cardio, you use your own body weight to build muscle. Muscle is the main ingredient in burning fat. The more we have, the more we can burn. The exercises that you can do include basic ones like:
push-ups
jumping jacks
pull-ups
lunges
squats
mountain climbers
burpees
sprintingWhen you combine several of these exercises into sets, performing 12 to 15 reps each, and then resting in between sets - you have interval training. Benefits include:
full body workouts
shorter workouts
increased fat burn
tons of exercises to do
challenges the body
builds muscle
great cardio workout
workout at home, outdoors, or the gymYou are not limited to just your body weight either. You can also incorporate free-weights like dumbbells for an added challenge. Treadmills, ellipticals, or other cardio machines can also be used to perform HIIT. For example, on a treadmill you could warm-up, run as fast as you can for 30 seconds to a minute, then walk at a moderate pace for 5 minutes. Repeat for as many sets as you like.
Since your routines can always be different, your body doesn't have time to adapt. When our bodies become accustomed to the same exercise for long periods of time, the challenge is gone and progress slows. Interval training removes that issue. Another common issue with steady-state cardio is the increased risk of muscle loss. Our goal should be to develop more muscle. Intervals decrease the risk of muscle loss.
This method of exercising can be considered advanced if you have not worked out in a long period of time. It's always best to get advice from your health care provider before starting a new workout program as well as working your way up to more advance routines.
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Eartha Haines is an Independent Beachbody Coach and helps others reach their fitness goals as well as starting their own home based fitness business.
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