Archive for the ‘Fat Burning Workouts’ Category
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!
We have talked about using multiple pieces of apparatus at the same to engage multiple body parts. For instance, doing a lunge with a bicep curl. We all know you can burn more fat varying the heart rate, with interval training or with circuits. I’m going to add a couple of new exercises you can incorporate in your fat burning workouts.
Let’s start with an explosive exercise called lunge jumps. Lunge forward, push
up and jump while switching lead leg. Keep alternating your lead legs. This will surely get your heart rate going.
Another exercise utilizes the BOSU. Squat on the BOSU with a medicine ball 
held in front, as you jump up, push the medicine ball up over head. Land back on the BOSU in a squat. Repeat, jump up and push medicine ball over head. Be sure to land soft on the BOSU in a squat position. Talk about fat burning and heart pumping.
Keep these kinds of multiple exercises in between your toning or balance segments. Just keep moving from exercise to exercise. You can plan ahead, what you want to do. Get the equipment at “your station” and move. Fabulous fat burning workouts can be very creative!
Interval Training is one of the best fat burning workouts! Interval training can be executed by all fitness levels. It is not just for the professional athlete anymore. So you may ask what is Interval training?
It is an exerciser’s way to spice up their workout, overcome plateaus in weight loss, & will keep your body & mind motivated. Simply put, interval training is incremental bursts of aerobic activity along with intervals of recovery or lighter activity.
Here are a few benefits from Interval Training:
- It is a fat burning workout, causing you to burn more calories!
- Specific equipment is not required. Start out just by walking.
- Improved cardiovascular health, by increasing your aerobic capacity.
- As mentioned earlier, it will help overcome plateaus in your workout regimen & keep your workouts fresh!