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Circuit Training and a Sprint Workout to Burn Fat and Lose Weight

Posted Sep 05 2008 4:58pm
Long slow cardio is almost a complete waste of time for weight loss and burning fat. The more of this type of cardio you do, the more efficient your body becomes at not burning calories so the end result is you have workout longer and longer to burn the same amount of calories each session! The body adapts quickly, it does not want to lose fat, never forget that.

High intensity sprint training, or HIIT, is the best way to burn fat and lose weight and guess what? It doesn't take long to do. Also, as soon as your body adapts you just need to alter the work and rest periods or the exercise method and your body will be shocked again. Simple right?

I have written about the merits of Tabata sprints and HIIT before so I won't try to sell you on it. Instead, I have written a great fat loss workout for you to try yourself!

First off start with a circuit training session that should last about 30 minutes. Circuit training involves moving from one exercise to the next without stopping until the time has elapsed. To begin, grab a pair of dumbbells you could curl 10 times. Try to do 10 reps per exercise but move to the next one when you have to. Here are the exercises to do while holding the dumbbells the entire time in this order:

  1. lunges
  2. over head press
  3. bent over row
  4. squat
  5. curl
  6. deadlift
  7. lateral raise
  8. start at number 1 again!

Pretty simple right? Just do about 10 reps of each drill then move to the next one. When you have been going for 30 minutes you are done. Now, just to make sure you are really going to burn some fat for the next 24 hours you will finish with some bike sprints. You will sprint for 1 minute and rest for 2 minutes doing 5 sets total. Crank up the intensity when you are sprinting and decrease it to nill during the rest portion. It should look like this:

  1. sprint, 1 minute very high tension and rpm
  2. rest, 2 minutes slow and steady, low tension and rpm (catch your breath

That is it, a simple and effective fat loss routine for you to try out. This should be effective for a couple of weeks then your body will start to adapt. At that point it is time to change it up again!

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