I can't believe I was doing it wrong all these years.Workouts To Burn Fat
The best burn fat exercise are exercises that get the heart rate up with intensity.
Work out at 75% to 85% of your maximum. The best way to accomplish this is to do multi-joint exercises. Multi - joint exercises work the largest muscles in your body.
I will be sharing 3 intense workouts plus a bodyweight training video here.
This can be done anywhere. Effective exercises can be short, and fun. It is not necessary to be working out 6 days a week spending endless hours on cardio machines.
Include High Intensity Interval Training in your workout routines to burn fat faster. Interval training is a highly effective cardiovascular workout where you can burn twice the amount of fat in half the time.
An example on interval cardio training would be to take the intensity up on your workout for around 1-2 minutes whether it is fast walking, cycling, running or boxing to the point where you feel like you are ‘Out of your comfort zone’ and then let your heart rate come down again.
This should be repeated around 5-10 times for around 20 - 35 minutes.
Here are 3 intense workouts plus a bodyweight training video from The Turbulence Training Program…
Monday - Workout A - Turbulence Training for Buff Dudes and Sexy Gals
1A) DB Walking Lunge
1B) Stability Ball Ab Pike
2A) DB Bulgarian Split Squat
2B) 1-Leg Stability Ball Leg Curl
3A) DB 1-Leg Calf Raise
3B) Plank with Arms on Ball
4A) Stability Ball Rollout
4B) X-Body Mountain Climber
10-Minute Interval Training Workout
Tuesday
Today’s an off-day, so enjoy your 30 minutes of activity in the park. Take an extra long dog walks
Wednesday - Workout B - Turbulence Training for Buff Dudes and Sexy Gals
NOTE! In this workout, the 3rd & 4th supersets are optional. If you don’t want more muscle, skip it!
1A) Pull-up – 3 to 8 reps
1B) DB Chest Press
2A) DB Chest Supported Row (CSR)
2B) DB Incline Press
Optional
3A) DB 1-Arm Shoulder Press
3B) DB Shrug
Optional
4A) DB Curl with Palms-up
4B) Decline Close-Grip Pushup
10-Minute Interval Training Workout
Thursday
Do your 30 minutes of fun activity, and then take some time to study your own personal nutrition.
Enter your food intake on Fitday.com.
Start reading food labels.
Discover how many calories are in the foods you eat. Here’s a quick, approximate list.
1 piece of fruit = 100 calories
1 serving dairy = 100 calories
1 big potato = 150-200 calories plain
22 almonds in an ounce
Beer wine alcohol = 150 cal per unit
Bread = 100 calories
And here’s one more thing you should do that most people never think of…simply write down how you feel after every meal or after each food you eat, and you’ll discover which foods make you tired and which ones give you energy. Very simple, but very powerful!
Friday - Workout C - Turbulence Training for Buff Dudes and Sexy Gals
This workout was voted the “Hardest Turbulence Training Workout Ever!” by TT Members.
Why?
Because there is no rest between exercises OR supersets. You just keep going and going and going!
1A) DB Reverse Lunge
1B) Stability Ball Jackknife
2A) DB RDL
2B) Elevated Pushups
3A) DB Row
3B) Stability Ball Leg Curl
Timed Intervals
Bodyweight Squats
(20 second squats + 10 second hold in bottom position x 8 rounds)
Pushups
(20 seconds pushups + 10 second hold in top position x 4 rounds)
Plank + Side Plank
(20 second plank + 10 second side plank alternating sides x 8 rounds)
Touchdown Lunges + T-Pushups
(20 seconds lunges + 10 seconds T-pushups x 4 rounds)
Here’s a video that gives you more info about bodyweight intervals:NoBoringCardio.com
Enjoy and great success to you all!
Lose fat fast and grow muscle without cardio.
Discover the cardio free fat loss workouts using weight training exercise and High intensity interval training to burn fat, get rid of stubborn belly fat, and grow muscles. noboringcardio.com
