Athletic workouts will burn major calories and help you burn fat and lose weight---sooner! If you need to ramp up the intensity and break through your weight loss plateau, athletic workouts will work.
Athletic workouts are very intense and will improve your body's composition ( fat loss , more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!
Athletic circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic workout:
--Medicine ball front chops, moderate pace
--Side shuffles (pictured above), full speed
-- Pushups , full speed
--Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
--2-Handed medicine ball soccer throw, full speed
-- Squat jumps , full speed
-- Back extensions , moderate pace