Healthy adults need at least 150 minutes of exercise weekly, according to the Centers for Disease Control and Prevention. This is about 30 minutes, five times a week. If you want to get the most from your workout, it’s important to select the right activities. Some workouts burn more calories than others, such as interval training and circuit training. Incorporating these activities into your workout routine will help you lose weight quicker.
Interval training allows you to burn more calories in a shorter session. This type of activity was originally used by athletes but has become a popular exercise routine among regular exercisers. Interval training helps fight boredom and improve your cardiovascular fitness. It involves alternating bursts of light activity with intense activities. For example, you might walk for three minutes than jog for three minutes; following this pattern for at least 30 minutes.
Circuit training is similar to interval training. However, instead of rotating cardiovascular activity, you switch from strength training moves to cardiovascular activity. With circuit training, you burn 30 percent more calories, according to “Fitness” magazine. Select a cardiovascular activity, such as jogging. Complete this activity for three minutes. Then select a strength training move, like leg squats, and do them for three minutes. Continue this rotation, but select a different strength training move each time.
If your workout doesn’t include a strength-training burst, like circuit training, plan at least two strength-training sessions weekly. Strength-training builds muscle, which helps your body burn calories more efficiently. It also decreases fatigue during workouts and helps sharpen your focus. Work out your major muscles groups, like your legs, buttocks, back, hips and abdominal muscles. Using your own body weight, resistance tubing or free weights are options for strengthening muscles.
The foods you eat before your workout have an impact on your ability to lose weight quicker. Eat at least an hour before your workout. If you don’t eat before your workout, you might get lightheaded and sluggish, preventing you from burning the maximum amount of calories. Select food that raises your blood sugar levels, such as whole-grain toast, juice or fruit.
Also, plan a snack within two hours of your workout. During exercise, your body uses carbohydrates for energy. You need to replace this energy after your workout with a healthy snack, like fruit and low-fat yogurt, a peanut butter and jelly sandwich, or fresh fruit and nuts.
- Centers for Disease Control: How Much Physical Activity Do Adults Need?
- University of Maryland Medical Center: Exercise
- Harvard Health Publications: Calorie Counting Made Easy
- Fitness: Circuit Training Workout: Burn 30 Percent More Calories
- Centers for Disease Control and Prevention: How Much Physical Activity do you Need?
- ACE Fitness: Energize Your Life with Strength Training
- MedlinePlus: Overweight