Whether you are looking to fit into your skinny jeans or just feel good, you can amp up your calorie burn with an exercise program. There is no need to waste your time at the gym or with machines that deliver little results. Instead focus on shedding fat with an exercise routine that includes interval training and weight training to reveal a lean looking physique.
Burn More
In order to lose 1 lb. of fat you must burn 3,500 calories. Burning 500 calories a day can result in a 1 lb. weight loss per week. Traditional exercise routines focus on moderate intensity cardio training for 30 minutes a day and two days of strength training, according to the Centers for Disease Control and Prevention.
Interval Training
The American Council on Exercise explains that interval training burns more calories than traditional aerobic training. Interval training uses short bursts of high intensity followed by a recovery period. The shorts bursts of intensity use the anaerobic energy systems and the recovery period uses the aerobic systems. Anaerobic training feeds more on fat storages, while also building your muscle mass. Increasing muscle mass and reducing fat helps alter your body composition and create a toned body.
Running Intervals
Interval training can be done with a variety of activities. However, running can deliver the best results because it is a total body exercise that works the major muscles to place a greater demand on your body and blast calories. Interval train by working at a high intensity followed by a moderate pace. Warm up with a jog for five minutes. Begin interval training by sprinting for 30 seconds followed by a one-minute moderate jog. Repeat this interval eight times. Complete another set of eight intervals sprinting for 30 seconds followed by a two minute recovery.
Building Strength
Strength training helps to increase your metabolism and promote fat loss. The more muscle you have the more efficiently you can burn calories. While a strength training session typically does not have a high calorie burn initially, the burn continues for the rest of your day. Choose to circuit train over traditional strength training because during your session you can burn more calories and keep your burn going for the rest of the day. Circuit training focuses on six to 10 different exercises, completing one exercise after another, keeping your heart rate up. For example, complete bicep curls, pushups, squat press, triceps dips, lunges, pullups and situps. Complete 12 repetitions of each exercise and rest for three minutes after your entire circuit. Complete three circuits.
Your Program
It is crucial that you do not over train because you could be at risk for injury and fatigue. You can still burn fat and calories by working out five to six days per week. Focus on training aerobically five days a week for at least 30 minutes. Three days of your aerobic training should focus on training with intervals whether on a bike, in a pool or even an elliptical machine. The other two days of your aerobic routine should include running your intervals to boost your calories burn. Strength train three days per week, after your aerobic training session. Focus on working the back and biceps one day, chest and triceps the second day and legs and core the third day.
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