Use shuttle runs to burn fat faster and really lean and tone your body. Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.
Shuttle runs are effective fat burners because of at least three mechanisms:
1. Interval cardio -Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/ high-intensity aerobics to high-intensity anaerobic exercise .
2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt , hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.
3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Try these two shuttles in your workouts to burn more fat Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.
Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Add shuttles to your exercise mix and you will start to see your body toning up faster.