Naturally, when it comes to fat loss, you need to focus on three things in order of importance
1- Nutrition 2- Nutrition 3- Training
See what we did there? But the point stands; nutrition is incredibly important, progress will not happen without it. Got it?
But, when you do have your diet in order, it’s time to step up the fat burning effect of your training. One way to do this is to include finishers at the end of your workouts.
What’s a Finisher?
Glad you asked. A finisher is a 10-15 minute blast of highly metabolic (calorie burning) exercise, generally performed at the end of your workout. And trust us, if you do it right, 10 minutes should feel like plenty.
When you’re only looking to torch a few final calories it barely matters what you do as long as you elevate your heart rate by involving lots of muscles. So here are three options that are significantly less boring (and more joint friendly) than the treadmill.
1- Sled Sprints
These are absolutely hideous to do but incredibly effective. You need a sled and a 10 metre-ish track. Push the sled down and back as fast as humanly possible, then rest for 60 seconds. Aim for at least five sets.
No sled? A good second option is hill sprints. Get outside and find yourself a hill, it doesn’t have to be a huge incline, a slight gradient will do. Now sprint to the top of the hill, turn around and walk back to your start position. The walk back is your recovery time. Do it 8-10 times and you’re done.
2- Tabata Thrusters
These are absolutely hideous (there’s a theme developing here, can you spot it?) and effective, plus they only take 4 minutes.
Pick a dumbbell you can shoulder press for fifteen reps. You’re going to do thrusters, which is basically a squat into a shoulder press (weight at shoulders, squat, stand, press, lower the weight to your shoulders again, repeat) for twenty seconds. Then rest ten seconds, then repeat, for 8 total rounds.
So that’s 20 seconds on, 10 seconds off, eight times. Vomit-tastic.
3- Body Weight Circuit
The ultimate Anytime-Anywhere workout, no dumbbells required. Again, since the exercises barely matter when the goal is purely fat burning, we just want to pick six to eight exercises and do them back to back for 8-10 reps, then rest and repeat for five sets. Here’s an example
- Jump Squat 10 reps
- Push up 10 reps
- Alternating lunge 10 reps each
- Single leg hip thrust 10 reps each
- Ab crunch 10 reps
- Burpee 10 reps
Rest 60 seconds then repeat for 5 total sets. Collapse, cry, etc etc.
by @Zackcahill for BodyStudio