Too many people (especially women) rely on machines for fat loss. They spend at least 30 minutes on an elliptical, bike, or treadmill in hopes of improving their body composition. At the end of those 30 minutes, they see the “calories burned” glaring back at them and think they have given it a great effort. Not to burst your bubble, but those machines can overestimate your caloric expenditure by about 25-30 percent.
How would you like to increase your rate of fat loss in less time? I assure you, this is not B.S. in any way. You truly can get more results in less time.
First things first: say goodbye to the cardio machines. Just say goodbye, and step away.
Done? Good!
I’m sure you’re wondering what you can do in place of spending time on a machine. Well that is exactly what I am going to tell you! Did I forget to mention that you can do these in the comfort of your own home! Not having to drive to the gym will save you at least 30 minutes alone!
Bodyweight Circuits:
What you are going to do is perform several bodyweight exercises in succession without rest. You will rest for a designated period of time at the end of the circuit.
1) Jumping Jacks 30-50
2) Squats 15
3) Pushups 10
4) Reverse Lunges 10 each leg
5) Inverted Row 10
6) Plank 30 seconds
7) Squat Thrusts 10
After completing every exercise, rest 1-2 minutes and repeat the circuit 3-4 more times.
Timed Bodyweight Circuits:
If you prefer to work out for a designated amount of time, try this option. For this method, you will complete the above circuit as many times as possible in 20 minutes. There are no set rest periods; the point here is to rest only when needed. The next time you repeat the workout, try to complete more rounds in the 20 minute time period. You can also add on 1-2 minutes to increase your work time (22 minutes of work).
Dumbbell Intervals:
This option will obviously require a dumbbell, but you can still do it at home.
1) 1 Arm Dumbbell Swings 10 each side
Perform 10 dumbbell swings with each side. Rest 30-60 seconds (depending on your conditioning level) and repeat 5-9 more times.
You now have several great options to replace your traditional cardio workouts. Feel free to get creative. There are no rules.
I would suggest you perform these circuits/intervals after your weight training sessions or on your off days. If you replace your typical cardio workouts with bodyweight circuits or dumbbell intervals, I bet you will see difference in your body composition!
These workouts are more entertaining, require less time, and can get you better results! What are you waiting for?
2 comments:
Can you please explain the inverted row, planks and squat thrusts?
An inverted row looks similar to a "reverse pushup." You set a bar at about waist height, lay under it, grab the bar with an overhand or underhand grip, and pull youself to the bar. You'll want to touch your mid- to lower-chest to the bar. Make sure you squeeze your shoulder blades together at the top. To make it easier, keep your legs bent at a 90 degree angle until you get stronger.
Plank-get in a pushup position and have your weight rested on your forearms and toes. Hold your body in a straight line and keep your stomach tight. Act like someone is about to punch you in the stomach. Hold it for a set time.
Squat Thrust-stand with your feet about shoulder width, squat down and put your hands outside your feet on the ground. Kick your feet back so you are now in the top of a pushup position. Kick your feet back up to your hands, and stand straight up. To make it a Burpee (and tougher!) explode straight up into the air, land softly, and repeat.
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