Posts Tagged ‘Fat Burning Workouts’
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!
Hey guys, if you are looking for a great fat burning workout, you have to check out BeachBody’s, Turbo Fire. Some of you may already recognize Chalene Johnson from Turbo Kick. She has designed this fat burning workout. It’s all about High Intensity Interval Training (HIIT)!
High Intensity Interval Training consists of short bursts of energy followed by quick recovery periods. HIIT gets your body in an anaerobic state, using reserves of stored ATP, Creatine Phosphate, and Lactic Acid. After this short burst of energy, you get an equal amount of time for recovery. HIIT uses all the major muscle groups which gives you better benefits. This type of interval training helps eliminate plateaus, by creating cardio confusion.
HIIT is a perfect fat burning workout to help you lose weight! It promises to produce rapid and dramatic changes to your body and improved cardiovascular fitness. Turbo Fire promotes that you can burn up to 9 times more fat. It also includes a nutrition guide that’s fast and easy. Turbo Fire also has a “5 Day Inferno” eating plan for quicker weight loss. Try Turbo Fire, a fat burning workout and eat a healthy diet and you will see results!
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.
There are a variety of ways to burn fat, and some ways are smarter than others. Experts agree that you should elevate your heart rate for at least 30 minutes to burn fat. There are some concerns I have to mention during these summer months with regard to safety and your workouts. If you are taking your fat burning workouts outdoors, be mindful of the heat and humidity. It will take your body at least 7-14 days to get acclimated to this type of weather. Remember to stay hydrated before, during and after a workout.
Even if you are working indoors to burn fat, be aware that you may achieve a higher heart rate quicker than usual due to the heat and humidity. It may not take as much energy to get the heart rate in your targeted zone, so pay close attention to it. The rules still apply, that is, to not exceed your maximum heart rate! A heart rate monitor is the best way to do this.
You don’t need anything fancy with a GPS, and all crazy bells and whistles. Simply get a device that monitors your heart. The average cost is about $50. It’s probably the best investment you can make for yourself to be safe and burn fat! I have a perfect Polar heart rate monitor for less than $50, just click here!
If losing weight and exercising with a fat burning workout were easy, we would all be skinny! However, we can ease into our fat burning workout, and be mindful about what we eat gradually.
Fat burning workouts increases your heart rate. When you keep your heart rate in your targeted heart rate zone, you’ll increase your metabolism, which helps to burn fat. Any type of exercise that increases your heart rate and maintains it for at least 30 minutes can help to burn fat.
It also helps to keep your fat burning workout fresh to keep you motivated. It also helps you stick to an exercise routine. Pick a fat burning workout that you like, walking, jogging, biking, swimming, or dancing! Keep it fun and fresh!
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!