Fat Burning Workouts
The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster. Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
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It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.
On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.
Here are 3 kick-butt bodyweight workout you can do anytime, anywhere to burn fat, stay energized, and avoid overeating. Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced 1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue your triceps, a "piked-hip position" to build your shoulders, or even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.
For a once-per-month challenge, do each exercise to failure in your final round through the circuit.
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