Can you imagine doing 60 hours of cardio to lose ONLY one pound??
That was the result of research conducted in America in which women who did 300 hours of cardio in one year lost 5 pounds in average.
Well, it’s known that when it comes to fat loss, slow and steady loses the race…but is it really the case?
The answer is NO, definitely.
Shorter and more intense training will burn calories more quickly and burn more fat overall.
Moreover, unlike slow and long cardio training, short & intense training will make you burn more fat even after the workout is over.
The bottom line is that it’s not all about adding more exercises to your workout but the type of workout you are doing.
These are the five high-intensity training strategies to torch fat fast and efficiently:
1. Interval Training
This training includes high-intensity exercises with short rest periods between them. By doing it you will burn more calories than the traditional cardio and it actually makes you fitter in fewer sessions.
The interval training will also boost the ability of your body to fry fat through growth hormone production. This hormone is a fat burning one that also helps with suppressing appetite.
Unlike cardio training in which you increase the delivery of oxygen to your heart and lungs, in intervals, your heart doesn’t have to pump as much to make your muscles perform. This kind of training is helping your muscles to use that oxygen more efficiently.
Here is a quick guide for your next interval training. So jump onto a treadmill or a stationary bike and start melting that fat off your body:
- Once you have finished your warm up you should run or pedal at a 20% harder rate than your normal cardio intensity. After 30-60 seconds bring it back to a rate that’s half the intensity of a normal cardio workout.
- You must take those ‘resting’ recovery breaks, otherwise, you are not doing anything different from a traditional cardio workout. You must have to extremes: hard and easy.
- Six to ten intervals of alternate periods of 30-60 seconds of hard work with 30-60 seconds of easy running or pedalling are required to complete one session.
- Once this got easier, you should increase the intensity of each interval by work longer during the hard part and shorten your rest periods or add more intervals.
- You should repeat it for 3-4 times per week and watch the magic happen.
2. Springs (Similar to intervals but shorter)
When talking about sprints, it is very common to emphasise the contribution it has to your legs strength. But actually, this extreme and natural form of the interval workout type has far more benefits than a great looking glutes. It will make your arms and shoulder tremendous too.
However, it has some risks so you better follow these tips to stay on the safe side:
- For start, perform a sprint workout just once per week, it might surprise you how sore the workout makes you (even your abdominals will work, and hard!).
- Once you got used to the stimulus, implement your sprints workouts for only two sessions per week, mixed with other gym workouts. You must have at least two days of recovery between each sprint workout.
- Sprint on a hill helps you avoid injury by decreases the impact on your joints. It will force you to open your hips a little more because the ground hits your legs earlier. Moreover, You can’t go as fast so you are less likely to pull over a muscle and still having a great high-intensity workout.
- If you are living in a flat area, start your sprints by speeding up from a jog, that shifting will keep your legs safe. Jog the curve, then sprint 10-20 yards of the straightaway and continue interval sprinting in this way.
- Keep you sprints shorts (no more than 50 yards per sprint) in order to maximize benefit by maintaining high intensity and prevent your form from breaking down, which can lead to injury.
- Increase the overall results by increasing the number of sprints instead of going for long distances.
3. High-Intensity Strength Intervals
You can get high-intensity, fat-burning training without performing any traditional cardio workout. By combining different opposite strength exercises (that work on opposing muscles) you can both build muscles and keeping your rate high in order to maximize fat loss (For example, combining lunges- in which arms and backrest and pull-ups- in which the legs rest).
You can use this exercise pairing to create a much challenging workout in which you aim to do more in the same amount of time:
- Choose two exercises that work opposite movements or different muscles (pushing exercises vs. pulling or lower vs. upper body).
- For each choose the weight that allows you to do 10 reps. Alternate between them while performing only 5 reps of each move in each set.
- Rest between pairs and sets so you can complete them all.
- Like in the cardio intervals workout, this workout will not work if your reps are not high-intensity. That’s why you should ensure you will have enough recovery time between sets.
- Your session time should be around 10-15 minutes. During that time you should keep track of how many total sets you can do.
- Try to beat yourself by increasing the weight while performing the same amount of sets or by finishing more sets in the same session time.
- Here are some good paring examples you can perform in this workout: split squats with a rowing exercise, goblet squat with a single-arm dumbbell row, deadlifts with dumbbell overhead presses, reverse lunge with pushups or pulldowns.
4. Countdown Workouts
On this workout, there are also exercises pairs that have a crucial role in keeping you engaged by enforcing counting and attention.
Each round of exercises pair includes one rep in which you are moving from sets of six to five all the way down to zero.
That counting down strategy will keep you motivated and will make you keep pushing.
Like the former type of workout, the pairing should be done according to opposing movements and also by picking moves that have a rhythm (squat thrust, kettlebell swing and pushups).
It’s better to avoid moves in which the knee is dominant (like lunges) and overhead-pressing moves (like dumbbell thrusters ). While performing those at a fast pace you might be injured if your form falters.
Here is how you can start to preform this kind of workout:
- Choose exercises pairs from the following list:
1. Kettlebell swing with squat thrust.
2. Squat thrust with pushup.
3. Jumping jacks with pushup
4. Medicine ball side toss with medicine ball slam
- You should start with 6 reps of each move. Then return to the first one for 5 reps, and continue with 5 reps on the second. Continue with this method until you get to zero.
- On the following workouts, add one rep to every exercise. If you feel like one countdown isn’t enough for you, choose another pair to perform.
5. Hurricane Workouts
A lot of people get bored of a long cardio workout.
This workout here combining lifting weight and interval training to combat that boredom by training faster and harder.
Each of those brief and intense workouts (usually last around 16-22 minutes) can be broken into three groups of three exercises (that called rounds).
Each round includes one exercise that increases your heart rate and others in between.
There are 5 levels for this kind of workouts in each one is challenger than the former.
Newbies should start at level 1 while those who are more fit can start at level 3 as described here:
- Start by warming up and then move to round 1.
- Each round should be completed three times before moving forward to the next one.
- For all rounds, you should perform 1 set for each exercise.
Round 1: Run on a treadmill for 25 seconds (at 10% incline and at 10.5 mph). Perform a kettlebell Turkish getup four times (each side) and 10 chinups. Repeat this sequence three times.
Round 2: Repeat this sequence three times. Run on a treadmill at 10 percent incline and 11 mph for 25 seconds. Perform 15 reps of the barbell rollout and 10 dips.
Round 3: Run on a treadmill at 10 percent incline and 11.5 mph for 25 seconds. Next, perform 20 reps of the knee grab and 10 reps of the G.I.
Repeat this sequence three times.