If you want to burn more fat, “ramp up” the intensity of your workouts to get more progress with your fat loss and weight loss. Usually, its easier to lose weight at the beginning of your exercise program. This is especially true if you are, let's say, 50 pounds overweight. At this point, your metabolism is "running high" because of the excess weight. And, if you have not been active, your body will respond quickly to any new exercise activity.
As time moves on, you have to make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall. There are many things you can do to change up your routine such as choosing different exercises. You can change up exercises every workout if you want (but not necessary).
One of the best ways to break through your weight loss/fat loss plateau is to "ramp up" the intensity of your workouts. My observations of people working out are that many just simply don't "go hard enough" during their workouts. Changing your body composition (more muscle, less fat) takes hard, smart work.
That’s where intense, 20-minute workouts can help you achieve your fat loss and weight loss goals! Intense, 20-minute workouts burn more fat and calories during and after your workouts. You will never get bored doing these types of workouts. And, you can usually do these types of workouts at home or anywhere you want.
You can do 20-minute strength workouts, 20-minute interval cardio workouts or 20-minute combination strength/cardio workouts. Really, that’s all it takes! You don’t have to workout 1-2 hours to get the job done. Too many long workouts lead to boredom, over-training and injuries.
This is an example of a 20-minute, combination strength/cardio circuit workout:
1. Step Ups (knee-high platform), 10 repetitions each leg, moderate pace
2. Pull-ups, 10 repetitions, moderate pace
3. Two hand medicine ball chest pass, 10 repetitions, fast
4. Prisoner Squats, 12 repetitions, moderate pace
5. Triceps Dips on Bars or Bench, 10 repetitions, moderate pace
6. Back Extensions, 15 repetitions, moderate pace
Rest 2 minutes between the circuit. Repeat the circuit 2 more times.
Doing this workout 3-4 times a week will help you accomplish your strength and cardio goals at the same time. Just change up the exercises to vary your workouts.
Here is an example of a 20-minute, plyometric (jump training) workout:
1. Jump rope, two feet, full speed, 1 minute
2. Squat jumps, 10 repetitions, full speed
3. Lunge jumps, 10 repetitions, full speed
4. Depth jumps (off knee-high platform), 10 repetitions
5. Tuck jumps, 10 repetitions, full speed
6. Jumping jacks, 30 seconds, full speed
Rest 2 minutes between circuits. Repeat the circuit 2 more times. Take more rest between exercises or circuits if needed. Jump training exercises are very intense! Also, perfect your jumping and landing techniques before doing this workout at full speed! Do this type of workout no more than 2 times a week.
And, here is an example of a simple 20-minute, high intensity, interval cardio workout:
1. Sprint 50-60 yards (you don’t have to be fast, just run as fast as you can)
2. Walk back to starting line
Do this rotation for 20 minutes and you’re done. This type of intense cardio will give you superior heart health and a shapely, toned lower body. Do this type of workout no more than 2 times a week.
Do you have time for a 20-minute workout? Sure you do! Try them and you will see how they burn fat like crazy!
Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com