Workouts To Burn Fat: Little Changes for Big Rewards
Life can be hectic, and our busy world demands that we juggle taking care of children, going to work or school, and meeting other obligations. And we're supposed to exercise too! When can you find time to burn fat?
Many people opt to do shorter workouts throughout the day, such as doing three or four ten minute sessions instead of one long one. Does this work?
You often hear that it takes the body about twenty minutes to start burning serious calories and fat, so wouldn't that make shorter workouts ineffective? What is the best way to burn fat on a tight schedule?
According to the American Heart Association, you can receive the same benefit from several shorter workouts as you do from one long one. This is true if they add up to the same amount of time.
So, if you are doing four ten minute sessions, you're body is getting the benefit equal to one forty minute session. The AHA also found that vigorous exercise is much more effective than moderately paced movement.
Moderate exercise won't cut it for your short workouts. You need to make them challenging. Try the following tips to get the most from your mini workouts.
1. Pick up the pace. A lot.
For ten minutes, run faster than you normally do. Walkers, walk more briskly. Make sure to get your heart going.
2. Attack a gym machine.
You probably don't want to drive back and forth to the gym four times a day, but if you're there anyway, hop on a machine and push the intensity.
3. Run up a hill or a set of stairs.
Run up some stairs or a steep hill. Walk down and repeat. Do this for ten minutes to burn fat.
4. Try some jumping jacks.
5. Do ten minutes of jumping rope.
What makes a good ten minute workout is intensity. Work hard, go all out, and you'll burn fat. Strength training is also great for your mini-workouts.
Don't let your body get bored; if you do, it is harder to burn fat. Do a few minutes of light walking to warm up, and then do some of the moves below:
* Squats. These are one of the best moves to get your body in shape.
* Lunges
* Deadlifts
* Lunges
* Deadlifts
You can do sets of each or combine them to create compound moves. These work more muscle at the same time. Examples of compound moves are: squats combined with overhead presses, lunges paired with chest presses, and knee lifts with tricep kickbacks.
It is also important to warm up and cool down. They don't have to be extensive, simply walking briskly for a few minutes is sufficient for warming up, and moving a more slowly is fine for cooling down. Stretching before and after you exercise also helps loosen your muscles and prevent injury.
The important thing with exercise is to do it. If you can do four ten minute workouts per day, that is great. You will see results, and you will burn fat.
Working out for shorter periods of time can also be much more motivating and can help you stick with your exercise program.
Your busy schedule may be a valid excuse for not doing a long workout each day, but not with short workouts! You can always find ten minutes somewhere. - 17269
Many people opt to do shorter workouts throughout the day, such as doing three or four ten minute sessions instead of one long one. Does this work?
You often hear that it takes the body about twenty minutes to start burning serious calories and fat, so wouldn't that make shorter workouts ineffective? What is the best way to burn fat on a tight schedule?
According to the American Heart Association, you can receive the same benefit from several shorter workouts as you do from one long one. This is true if they add up to the same amount of time.
So, if you are doing four ten minute sessions, you're body is getting the benefit equal to one forty minute session. The AHA also found that vigorous exercise is much more effective than moderately paced movement.
Moderate exercise won't cut it for your short workouts. You need to make them challenging. Try the following tips to get the most from your mini workouts.
1. Pick up the pace. A lot.
For ten minutes, run faster than you normally do. Walkers, walk more briskly. Make sure to get your heart going.
2. Attack a gym machine.
You probably don't want to drive back and forth to the gym four times a day, but if you're there anyway, hop on a machine and push the intensity.
3. Run up a hill or a set of stairs.
Run up some stairs or a steep hill. Walk down and repeat. Do this for ten minutes to burn fat.
4. Try some jumping jacks.
5. Do ten minutes of jumping rope.
What makes a good ten minute workout is intensity. Work hard, go all out, and you'll burn fat. Strength training is also great for your mini-workouts.
Don't let your body get bored; if you do, it is harder to burn fat. Do a few minutes of light walking to warm up, and then do some of the moves below:
* Squats. These are one of the best moves to get your body in shape.
* Lunges
* Deadlifts
* Lunges
* Deadlifts
You can do sets of each or combine them to create compound moves. These work more muscle at the same time. Examples of compound moves are: squats combined with overhead presses, lunges paired with chest presses, and knee lifts with tricep kickbacks.
It is also important to warm up and cool down. They don't have to be extensive, simply walking briskly for a few minutes is sufficient for warming up, and moving a more slowly is fine for cooling down. Stretching before and after you exercise also helps loosen your muscles and prevent injury.
The important thing with exercise is to do it. If you can do four ten minute workouts per day, that is great. You will see results, and you will burn fat.
Working out for shorter periods of time can also be much more motivating and can help you stick with your exercise program.
Your busy schedule may be a valid excuse for not doing a long workout each day, but not with short workouts! You can always find ten minutes somewhere. - 17269
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