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If you are looking for some serious fat burning workouts, look no further than “Insanity”. It is a comprehensive cardiovascular workout which includes, abdominal exercises, strength training, and major cardiovascular training. It is a 60 day program with various levels of fat burning workouts that you follow along with at home. Every day is a different exercise plan. It works for any fitness level.
There are always modifications that can be done with fat burning workouts to accommodate your fitness level. You can take a rest and hop right back into burning fat. As with any fat burning workouts, watching your nutrition is important. Check out one of the hottest fat burning workouts to do at home…”Insanity!”
Circuit and interval training are not only great fat burning workouts but also afford you excellent resistance and endurance training. Not only that, but they can reduce the amount of time you spend in the gym.
There is a difference between the 2 types of training. Circuit training does more with resistance, because you use the apparatus in the gym. Set a weight for yourself , set the number of reps, and do 3-4 sets without rest between sets. When you work the circuit, you’ll address the major muscle groups and without rest, your heart rate will increase and should maintain its rate. This makes it a fat burning workout. Large opposing muscle groups are worked first, followed by the smaller body parts.
Interval training offers a bit more fat burning workouts because you are exercising on cardio machines or walking. After your warm up, you’d increase your exertion for a finite period of time, 30 second-1 minute (to start off with) and then recover for the same amount of time. The basis for interval training is to get your heart rate up within your target range, and lowering the rate of exertion.
Both fat burning workouts accomplish a fitness goal. If fat loss is your goal, circuit and interval training could be right for you!
Kettlebell exercises combined together can produce comprehensive fat burning workouts! Here is a Weekend Workout you can try with 3 kettlebell exercises, that will increase your heart rate, tone your muscles and produce a fat burning workout.
The combination in this fat burning workout includes:
- 10 Snatches on 5 with each arm
- 10 Kettlebell Burpees
- 10 Swings
You would do each of these exercises:
- 30 seconds
- 15 seconds of rest between exercises
- 3-5 rounds of the combo
There are ways to make the Burpees more intense, by using 2 kettlebells and doing a pushup between jumping back and forth. Then, when you jump forward, pick up the kettlebells and jump up holding them.
There also options with the Swing. You can do single hand swings, hand to hand swings, 2 hand
swings, or flips. The intensity gradually increases.
I’ve called this the “Weekend Workout”, but obviously, it can be done during the week, in addition to other fat burning workouts.
Fat burning workouts can be very personalized. Studies show that when people do fat burning workouts that interest them, they are more likely to stick to a program. For instance, if swimming laps is your fat burning workout, it may not be of interest to me. However, I love my Step Aerobics classes, but you may hate them. That my friend, is what makes the world go around, we all have different interests!
My advice to you, is to move! Get your heart rate to its target point to help increase your metabolism. Find fat burning workouts you like and start moving TODAY!!
Since the weather is warmer, we are more likely to take our fat burning workouts outdoors. More of us will be walking, jogging, cycling or doing boot camp outside. There are a few very important recommendations to remember.
- Learn about the stages of heat injuries from heat cramps to heat stroke, profuse sweating or not sweating, nausea, dizziness, cramps, light headedness etc.
- Exercise at cooler times during the day, early morning, later in the evening.
- Gradually increase exposure to the high heat & humidity. Usually it takes 7-14 days for your body to acclimate itself.
- WATER, drink lots and lots of WATER, before, during and post workout!
- Wear appropriate clothing, shorts and tank tops and wear sunscreen.
- Monitor your heart rate, and keep it in your target heart rate zone. Lower your intensity if it gets too high.
These are a few really good tips for you when you are taking your fat burning workouts outdoors. Watch your interval training while doing any fat burning workouts outdoors!
Kettlebells can give you great big FAT BURNING workouts! Kettlebells are very versatile and offer great full body conditioning. The best part about kettlebells is you can use them and get fat burning workouts in less than an hour! You are getting strength conditioning and muscle endurance with these short brief intense workouts.
The secret is to select about 8 kettlebell exercises like, The Swing, High Pulls, The Snatch, Reverse Lunges with an Upright Row, Windmill, Circular Clean, Squat and Press, and the Kettlebell Crunch. Do an exercise for 2 minutes, including switching right and left arms when needed and rest for 1 minute. Then move on to the next exercise till you have completed them. These quick moves will keep the heart rate up while you lift and tone your muscles.
Kettlebells are the power house tool for good ‘ol Fat Burning Workouts!
Circuit Training is one of many fat burning workouts! I like circuit training because you can use your weights, apparatus in the gym, and maintain a target heart rate. Plus, you can get in a lifting session and by moving from exercise to exercise without rest makes it a cardio exercise.
Interval Training is another great fat burning workout. Interval training is all about peaking your heart to its max and having some recovery time. Exercising in a way the heart rate increases for a finite period of time, then still performing the exercise allow yourself to recover for a finite period, and alternate in between. It’s like there are hills and valleys in your workout. Interval training is also cardio training.
The cardio fat burning workouts could be done daily. However, it is not suggested to use the circuit training workout daily. The muscles need 24 hours to recover. Circuit training can be used for a “quickie” workout at the gym…get in/get out quick!
There are several fat burning workouts you can do to lose weight or just increase your endurance. The key to fat burning, as we discussed before, is the length of time you are in your target heart rate zone. We talked about your body using Glycolysis as your energy system using carbohydrates for the first 20-30 minutes. It’s not till after at least 30 minutes, your body starts to burn fat for energy.
You can always use the cardio apparatus in the gym, like the treadmill, elliptical, arc trainer, stepper, or the rowing machine for the fat burning workouts. You can work at different levels, by increasing the speed, intensity, and the time. There is also the Cybex apparatus that you can use for a circuit training session. I don’t know about you, but for me if I don’t have good songs on my MP3 player, I get bored really easy with these workouts.
As an alternative to apparatus, there are challenging classes I attend. One which is
incredible for fat burning is Spinning. It is usually a 45-50 minute class, that puts you in your target heart rate zone and keeps you there and burns major calories. The key thing for me in a class like this is the music, it’s gotta be good and upbeat!
It’s back from the 80′s and it’s back with a vengeance….Step!! I love it, I enjoy the speed, the combinations and of course the music.
Another really popular class is Kickboxing!! The music is awesome, the moves are fun and the energy is high! The instructor usually stays with the same routine for awhile adding to it, so the more you go, the better you get. Everybody hoots and hollers and has fun.
There are boot camp classes, Zumba, aqua aerobics, jazzercise, and interval cardio classes. There all kinds of different cardio classes to get and keep you moving. As with everything else you do, it’s all about what you put into the classes you take! Just have fun and burn those calories baby!
Fat Burning Workouts
We have talked about Circuit Training a few weeks ago, and Interval Training as well. Today I’m going to put on new twist on Interval Training to add to your fat burning workouts. Let’s first go over some basics. Like we all need to exercise most days of the week for at least 30 minutes. At the beginning of any exercises session, we use up the stored glycogen the body uses for energy. After about 30 minutes of cardiovascular exercise the body uses up the stored glycogen and THEN starts using stored fat for energy.
Previously, I suggested to use time for your interval training. Today, I’m suggesting you use different pieces of apparatus in the gym for your fat burning workouts. Perhaps you’ll start
off with the treadmill for 20 minutes. Then directly move on to the elliptical machine for 20 minutes and finally use the rowing machine for the last 20 minutes. The next day perhaps start off on the bike, move to the stepper and end with the arc trainer. Keep mixing up your cardio equipment in 20 minute intervals. The only time you stop is to move from one apparatus to the other.
The challenge intervals is up to you. Like working really hard for 30 seconds and rest for 30 seconds. Increasing the harder increments and rest increments. Refer to the website fitnessfromthepro.com for instructions on that. However, cycling from cardio apparatus to cardio apparatus is one of the best fat burning workouts you can use.
Fat Burning Workouts
Back in the day, there was “The Slide” or “The Glide”. A big plastic sheet you placed on the floor and you put cloth booties on over your sneakers and would slide side to side. It was a cool workout for a while, but VERY limited. People got bored and it fell to the wayside. So someone has updated the concept, and made little individual nylon type circular pads called gliders. Talk about fat burning workouts!!!
You can put these gliders under your feet and slide side to side, and add some squats! You can lunge forward and backward with the gliders under your feet. Another way to use the gliders is putting them under your hands. Do a push up and slide one arm out to the side, or slide the arm forward, alternating each arm.
There are so many fat burning workouts that can be done using the gliders with all the variations. Plus, another benefit besides fat burning, is toning different muscles in different ways! An alternative to the gliders, is using 2 paper plates!