Fast weight loss with high intensity interval training"
You want fast weight loss? Combine the benefits of weights and cardio and explode your fat loss like never before! " If you have no time, you definitely have to read this!!! For those fitness enthusiast and fellow dieters that have limited time for exercise but need to lose weight, try this high intensity interval training that can boost up your metabolism and burn major loads of calories! Lets face it, not many people have the luxury of time to workout with weights 3-4 times a week and do cardio 3-5 times a week for 30 mins. Yes, it’s scientifically proven that that is the best way for weight loss but now, you can also achieve fats weight loss with this fast weight loss high intensity interval training. Basically interval training is like HITT cardio, where by you sprint for one minute and slow jog for another minute. This fast weight loss high intensity interval training is called the 60/40 cross training where we put more emphasis on cardio but also weight training. The cardio machines should be mixed up to gain more benefits by recruiting various muscle groups and the weights should be compound exercises where you would use major muscles and burn more calories. By combining different cardio equipment, you can recruit different muscles that the individual equipment focuses on. For example, using the stepper, you can really work the butt muscles, the rower for upper body endurance, the elliptical trainer for arm and core work, treadmill for overall leg workout and jogging incline for butt and hamstrings workout. By combining cardio this way, and also integrating weight training in between, fast weight loss can be achieved because your body in constantly at a elevated heart rate! Here is how the high intensity interval workout goes: Barbell squats Leg Press Lunges Running on Treadmill Rower Stepper Lat pulldown Seated cable rows Bent over barbell rows Cycling (Body bent over to hit the hamstrings) Elliptical Trainer Jogging Incline Seated cable chest press Standing cable crossover Push-ups to failure Cycling (Standing up, to simulate up hill cycling) Rower Running Seated dumbbell shoulder press Standing barbell curls Standing cable triceps press down Running Cool down (5 mins) This workout should not last you longer than an hour. Weight selection The weight selected for this fast weight loss high intensity interval training is around 70 % of your maximum lift. This means that the weights you selected should make you really struggle, I mean really struggle hard to reach 12 to 15 reps. You must challenge your self! This only one set, so you have to go all out. The for best results, when you hit failure, rest the weights for 2-3 seconds and crank out three more reps to squeeze every single muscle fiber in that body part! Cardio intensity In this fast weight loss high interval training, the name says it all. You cardio must be high intensity, which means, you will be at 80 % to 90 % of your maximum heart rate. You don’t know what does that means? Well, it means that you have to the cardio so hard that you cant last for more than 2-3 minutes. The cardio session will only last 2 mins per equipment, so go brave and test your anaerobic capacity! Make sure you cool sown properly after the workout, take your time and cool down for 5 mins. During the workout, the exercises and done almost back to back and no rest longer than 30 seconds! There you go. Try this weight loss program on your next trip to the gym! Go rough and challenge yourself! You will be surprised to see what your body is capable of doing. Want to learn more fast weight loss? Subscribe to our newsletter and get up to date tips!
|
