Most exercise burns fat to some degree, but in the fat loss hierarchy, certain exercises reign supreme. Most people lead busy lives and finding the most effective exercises is as important as finding the time to exercise in the first place.
Interval Training
Interval training is an effective method for burning fat. Interval training can be performed with various types of fitness equipment, but it is most commonly performed with cycling and running. The concept of interval training is simple; you perform a short bout of high intensity exercise, followed by a recovery period. This process is repeated anywhere from 2 to 10 intervals, based on your current conditioning. An example of an interval training program would be: 5-minute warm-up, 30-second sprint, 1-minute jog; repeat 30-second sprint/1-minute jog five times; 5-minute cool-down.
This type of training may be effective for fat loss, but it is not for the faint of heart. Interval training is a strenuous activity and should not be attempted by beginners.
Weight Training Circuits
Weight training circuits are another training tool that will help you shed unwanted body fat. To perform a weight training circuit you need access to dumbbells and/or barbells. To make the circuit as effective as possible, you want to choose compound exercises that work large muscle groups. This allows you to work your entire body in a short period of time and in return, causes you to burn body fat at a rapid pace. When performing a circuit, you move from one exercise to another with little or no break between exercises. After you complete all the exercises in the circuit, take a short break and repeat the circuit for another 2 to 3 sets. An example of a weight training circuit would be: barbell squat x 15 repetitions, dumbbell chest press x 10 repetitions, chest supported dumbbell row x 10 repetitions, standing barbell shoulder press x 10 repetitions, crunches on exercise ball x 30 repetitions.
Bodyweight Circuits
Bodyweight circuits are a great choice when making it to the gym is not an option. Bodyweight circuits can be performed anywhere; they are executed in the same manner as weight training circuits except you use your bodyweight. Don't let that fool you into thinking the workouts will be easy. A well designed bodyweight circuit rivals any workout you can get at the gym. An example of a bodyweight circuit would be: bodyweight squat x 25 repetitions, push-ups x 10 repetitions, burpees x 10 repetitions, plank x 30 seconds. Repeat circuit 2 to 3 times.
References
- "European Journal of Applied Physiology"; Effect of Moderate Intensity Resistance Training During Weight Loss on Body Comosition and Physical Performance in Overweight Oolder Adults; 2010
- "Research in Sports Medicine"; The Effects of Two Modes of Exercise on Aerobic Fitness and Fat Mass in an Overweight Population; 2009
Member Comments