Key Benefits to Fat-Burning Workouts
~Raises Both Aerobic & Anaerobic Fitness
Fat burning workouts, such as interval training, helps improve both aerobic and anaerobic fitness. During high-intensity efforts, the anaerobic system uses the energy stored in the muscles, called glycogen, for short bursts of activity.
The anaerobic system works without oxygen creating lactic acid, which is known as that “burn” you feel during exercise. As lactic acid builds, the body creates an oxygen debt. When in the recovery phase, the heart and lungs work together to get the oxygen back by breaking down the lactic acid.
The aerobic phase is the more steady-state phase that I mentioned. It’s considerably more moderate, which allows the body to perform at that phase for long periods of time. Regardless, fat-burning workouts help improve both aerobic and anaerobic types of exercise.
~Improves Blood Pressure, Cardiovascular Health & Insulin Sensitivity
It’s no surprise that exercise helps your heart. Your heart is a muscle, too, and for it to be healthy, it requires some regular exercise. A study was reported stating that there are positive effects to interval fat-burning workouts for blood pressure and overall cardiovascular health.
Essential arterial hypertension is the most common risk factor for cardiovascular morbidity and mortality. Regular exercise is a well-established intervention for the prevention and treatment of hypertension. Several studies have shown that high-intensity intervals and fat-burning training improves cardiorespiratory fitness and insulin sensitivity, which helps the exercising muscles more readily use glucose for fuel to make energy, improve arterial stiffness, and ultimately prevent and control hypertension.
~Helps Cholesterol Profiles
A study reported that the effects of high-intensity interval training helped to lower cholesterol naturally. This study examined the impact of an eight-week program on high-density lipoprotein cholesterol (HDL-C), total cholesterol (TC) and the atherogenic index (TC/HDL-C) in 36 untrained men ages 21–36 years.LOWER YOUR CHOLESTEROL IN A NATURAL WAY
Participants were randomly assigned to an interval training group or a control group. Participants performed interval running three times a week for eight weeks at an intensity of 90 percent of maximal heart rate. It was concluded that high-intensity interval training, as an alternative mode of exercise, improved blood lipid profiles for individuals with normal physical fitness levels.
~Burns Belly Fat, Reduces and Regulates Body Weight, & Maintains Muscle Mass
Belly fat is one of the most frustrating areas for most people, giving way to that all-too-familiar “muffin top.” I share lots of ways to reduce belly fat in this article, one of which is burst training or interval training. In addition to eating the right foods and eliminating sugar, interval training helps you lose that muffin top due to its fat-burning characteristics provided by a higher metabolism lasting throughout the day.
Ever wonder how some people have a six-pack while others, who seem to spend hours at the gym, do not? They are very lean — meaning they have little body fat allowing the muscles beneath the skin to be more prominent. They achieve this by fatiguing their muscles with shorts bouts of intense training, leading to a higher metabolism that is burning fat all day long. Fat burning workouts also burn calories, which help to eliminate body fat, and help build muscle. While building muscle will improve your physical appearance and strength, what’s even better is that muscle burns fat!
Fat Burning Workout
After the warm-up, perform the following exercises for 45 seconds with a 15-second rest between each exercise and a one-minute rest between each set. Perform 2–3 sets per session.
Stand with feet hip-distance apart and perform each warm up exercise for one minute.
March in place
Easy side to side lunges
Jog in place
Now start the fat-burning workout!
Standing with feet hip-distance apart, begin running with high knees. Keep upper body upright and knees as high as possible the entire time.
Modification: Do the same as above but instead of running, just lift the knees as high as possible, alternating.
*Push-ups with a side knee tuck
Facing the floor, get into push-up position with hands and toes on the floor. While keeping your neck and back aligned in a flat position, bring your right knee to your right elbow as you lower the body down. As you push back up, return the leg to starting position and repeat on the other side. Keep abs tight!
Modification: You can perform this exercise on your knees. Maintain the neck and back alignment while keeping abs tight.
*Deep squats with a jump
Stand with feet hip-distance apart, push the butt back as if sitting in a chair while you go down into a squat position and explode upwards into a jump, reaching up towards the ceiling. Continue this movement without stopping for the entire 45 seconds.
Modification: Do the same as above but without the jump.
Start in push-up or plank position with hands and toes on the floor. Begin by bringing the right foot towards the right elbow and switch to the other side by jumping or quickly alternating, taking the left foot to the left elbow in a continuous movement.
Modification: Do the same as above but walk the foot forward instead of jumping.
Start in a lunge position with the right foot and leg extended way back so that you create a 90-degree angle with the left knee. Switch legs by jumping, then landing in the same position with the right knee at a 90-degree angle. Continue this movement making sure that you land softly in the lunge position.
Modification: Position your body in the same way, but eliminate the jump by stepping backwards, then pushing off the heel and back to the start position, alternating legs.
Start in standing position. Feet hip-distance apart. Squat down placing hands on the floor. Jump both feet out behind you so that you are in push-up position, jump feet back into squatting position, then jump upwards into the air and repeat in a continuous movement.
Modification: Begin the same as above, but instead of jumping the feet back behind you, just walk them back one at a time. Also, eliminate the jump upwards.
Fat Burning Ab Workout
To really get a slimmer core, you should also incorporate some ab workouts into your week. Here’s a great one. Perform the following exercises for 30–45 seconds with a 10–15 second rest between each exercise and a one–minute rest between each set. Perform 2–3 sets per session.
*Double leg extension
Lie on the floor with arms extended behind your head. Raise your arms and feet at the same time reaching up towards your feet, slowly lowering to a couple of inches off the ground and repeat. Keep your lower back pressed into the floor. If you are arching, do not lower legs too much. Add a 10–15 pound weight, by holding it with your hands, for added fat burning.
Modification: Perform same as above but do not lower the legs as much. The lower the legs, the more difficult.
Facing the floor, get in push-up position with hands and toes on the floor, arms extended. While keeping your neck and back aligned in a flat position, hold the abs tight and slightly tuck the hips to help maintain the correct flat position the entire time.
Modification: You can perform this exercise on your knees, but maintain the same neck and back alignment while keeping abs tight.
Lie flat in the floor. Bend knees so the the heels are close to your butt. Pushing off with the heels, raise the hips towards the ceiling squeezing the butt. Hold for 10 seconds, release and repeat. For an added challenge, hold for 20 seconds while lifting one leg, then switch sides. Make sure to keeps the hips up. Abs are always tight.
Modification: Perform as above but hold for 5 seconds, release and repeat.
*Side Plank Left
Lie on left side with hand near side of chest. Raise so that the arm is extended. Feet can be staggered or on top of each other. Keep hips lifted and neck aligned with the body. Tighten abs.
Modification: Get into the same position, but instead of extending both legs, bend the lower leg at the knee, keep the knee on the floor, then lift hips.
*Side Plank Right
Lie on right side with hand near side of chest. Raise so that the arm is extended. Feet can be staggered or on top of each other. Keep hips lifted. Tighten abs.
Modification: Get into the same position, but instead of extending both legs, bend the lower leg at the knee, then lift hips.
*Walk Out Roll-Ups
Start in push-up position. Walk hands in towards feet to a slightly squatted position until you can stand up, (rolling up to standing position). Then reach down to touch the floor in a slight squatting position and walk back out to push-up position. Repeat. If you are very limber, you may be able to keep knees mostly straight during this exercise.
Modification: Perform the same way but eliminate standing, instead just coming to a squatted position, then walking back out to the push-up position.
If you have a stability ball, (make sure it is firm), place your belly on top of the ball, hands over the front edge and reach to the floor. Walk out until just the tops of the feet are on the ball. Raise the butt into the air until you have formed an upside down “V” position and slowly roll back out to the starting position.