More Calories Burned in Less Time
Whenever I’m creating workouts for my clients , one of the key elements that I incorporate into all of our workouts is INTENSITY. In my view, intensity is the most critical component of any exercise plan and can mean the difference between someone who reaches their goals and someone who doesn’t. Increasing your workout’s intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. This will give you a more time effective workout which can free up more time for yourself
If you are looking to burn fat and become more toned, the first thing needs to be done is achieving a high level of intensity throughout your workout . Most people have a the wrong idea that if you continuously train at a higher intensity you will no longer be burning fat since you will be in your “cardio zone”. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your “fat burning zone”. Let me clarify this for you once and for all. By training at a low intensity (75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is alike(p) to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!
One of the strongest components to achieving this intensity is through the use of full-body compound circuit training (strength training) in conjunctive with interval training (on the cardio equipment). The benefit of full body compound training is that since it utilizes more brawn in any given movement you burn more calories. The intensity of the workout also means that each exercise becomes more ambitious as your heart rate is sustained at a much higher point.
Here are a couple of benefits to following an exercise program combining circuit training and interval training:
1. Intervals and circuits vastly reduce boredom. Traditional steady state cardio training and/or weight lifting can become quite boring. By incorporating interval as well as circuit training into your workout plan can definitely add more variety and enthusiasm to your workout .
2. Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and reestablish the body to its normal state (e.g. reduce heart rate). As this can take many hours, you will keep on burning more calories long after the workout is over. Recent studies have shown the metabolic rate is higher for a significantly longer period of time compared to the steady level exercises.
3. Interval training burns more calories . As an example, 30 minutes on an Elliptical machine using a steady state program will burn just about 292 calories, whereby you can burn 584 calories by using only 30 minutes of interval workouts !
Below is a sample of a training method that will leave you breathless by the end of it!
WARM-UP
bike, treadmill, elliptical, rower 5-10 min
CIRCUIT (45 seconds for each exercise, with 15 seconds rest between exercises) 5-7 min
Lunge walks with lateral raises
Plank (on stability ball)
Squats with medicine ball shoulder press
Push-ups
Side Bridges
Reverse Pull-ups
Burpies
INTERVAL TRAINING (cardio equipment)
20 sec @ 100% : 40 sec @ 70% x 5 5 min
Repeat Circuit and Interval 3 times
Total Workout Time: 45 - 60 min
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