Turn up your calorie-burning fire and shed pounds of fat with these five training tactics.
If we told you there is a way to burn more calories – in this case 500 in just one workout – to increase fat loss, build muscle mass, and improve your cardiovascular health without doing another long resistance workout and a long session on the treadmill, you would sue us for fraud.
But this is one of those rare occasions where the idiomatic expression “this is too good to be true” may not be heard.
And if you want to take your fitness to the next level and burn more fat without spending more time in the gym, you should add some of these high-intensity activities to your already solid muscle foundation. And even more useful information about sports you can find on the Parimatch blog.
1. Workouts Tabata
The Tabata Protocol is an extremely intense training method that produces the results you need very quickly.
The Tabata Protocol is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated eight times for four minutes.
Benefits: A study from the National Institute of Fitness and Sports in Japan showed that subjects exercising the Tabata system five days a week for six weeks improved their maximum aerobic capacity (the highest the amount of oxygen consumed during intense exercise) by 14% and anaerobic capacity (a measure of maximum performance in a short period of time) by 28%.
In short, the extremely short rest periods during Tabata workouts force your body to move between these energy systems, producing massive amounts of lactic acid and growth hormone, which push the body into an accelerated fat burning mode for hours after exercise. >
Burn 500 calories in 26 minutes
Tip: To achieve this goal of burning 500 calories, do four separate Tabata intervals, each four minutes long. Include five minutes warm-up and five minutes cool-down and stretching.
2. Cardio box
“A typical cardio boxing workout consists of 10-minute warm-up and boxing training techniques, including shadow boxing, targeted serial punching, heavy bag work, pneumatic speed bag kicks, combined with cardio and muscle training, ”says Andy Dumas, Canadian Certified Boxing Trainer, Fitness Consultant, Author and Broadcaster. “The main difference is that there is no sparring with the opponent.”
Like most workouts, each lesson starts with a warm-up. The remainder of the hour session consists of intervals that mimic boxing rounds: three minutes of intense training and approximately 60 seconds of rest.
Benefits: Cardio boxing is considered one of the best forms of this kind of training because it works the whole body and simultaneously develops strength, endurance, balance, agility and coordination.
However, according to Dumas, it is the weight loss benefits that come first on the list of regular visitors. “Jumping rope is one of the best ways to burn calories,” he says. “Some studies show that you can burn up to 200 calories by jumping rope in just 15 minutes. Most of the cardio boxing lessons include interval workouts and various rope exercises between heavy bag rounds and on target paws.
Burn 500 calories in 39 minutes
Tip: “The best certified instructors are not only in fitness, but also in boxing,” says Dumas. “It is important for beginners to learn the correct hitting technique, and a good instructor can help teach this.”
The High Intensity Interval Training (HIIT) method involves short intervals of high intensity work – training with a maximum heart rate (MHR) of about 90% – followed by intervals of slow active recovery.
“For your body to guess what is going to be done with it (and the scales move), you need to either add more cardio or increase the intensity,” says IFBB fitness professional Allison Ethier. “Most people don’t have time during the week to devote themselves to a few cardio workouts. Therefore, performing several complex HIIT sessions will do the necessary work and save you a lot of time. ”
Benefits: Research confirms that HIIT with shorter work and rest periods is superior to stationary cardio for fat loss.
In a landmark 1994 study published in the journal Metabolism, researchers asked one group to follow a 15-week HIIT program while the other trained in stationary cardio for 20 weeks.
The data showed that the group that did regular stationary cardio burned 15,000 more calories, but the HIIT group lost significantly more fat.
A more recent study from the University of New South Wales, Australia, found that a group of women who took part in a 20-minute HIIT program, consisting of eight-second sprints followed by 12 seconds of rest, lost six times more body fat. than the group that did regular cardio for 40 minutes at 60% MHR.
And this is not the only advantage of HIIT in the fight against obesity. Increasing the intensity increases the metabolism and maintains it longer after the end of the workout. This is known as EPOC, or the afterburning effect, which partially promotes exercise-induced repair of damaged muscle tissue.
Studies in subjects using low-intensity protocols or HIIT showed that the HIIT group burned an average of 10% more calories within 24 hours post-workout than the low-intensity cardio groups, although the total calories burned during the time of each workout was the same.
Therefore, if you train hard enough, you will burn calories just sitting on the couch after a session.
Burn 500 calories in 32 minutes
Tip: It is of course best to do your HIIT workouts outdoors, using exercises such as high jumps, jumping rope, cross-country sprints or stair running, and squats.
Whichever you choose, you will need to do 90 seconds of high intensity work, followed by 30 seconds of slow recovery over 32 minutes (including warm up and cool down).
But Ethier warns: “You need to ease this type of cardio training. Try doing 10 seconds of hard work first, then take 50 seconds to rest. By starting small, you can determine how much your body can handle in one session and avoid injury. ”
Boot-camp is functional interval training.
A typical boot-camp is like a circuit training, focusing on moving continuously from one exercise to the next with a short break in between. And the only similarity between boot-camp classes is that they are held in groups.
“Each class is unique,” says Mike Davis, professional fitness trainer and owner and founder of The Fitness Factory in Columbus, Ohio. “Any class can include upper body, lower body plyometrics, or both, flexibility and / or bodyweight exercises such as push-ups, bear walk, crab walking, and more. – constantly challenge your body by changing different movements. ”
An hour session usually consists of approximately 10 workout stations, each performed for 60 seconds, with a break of 30-60 seconds.
Benefits: Improving cardiovascular fitness, strength, agility, power and flexibility, and reducing stress levels are just a few of the possible benefits.
Some research reports show that training in a workout camp also burns more calories because it fatigues the body’s core energy systems to a large extent.
“You raise your anaerobic threshold — the point at which lactic acid starts to build up in your body — and you use more muscle fibers than you would with conventional resistance training or just cardio,” explains Davis. “Your (calorie) release will be much higher.”
Selected reports are consistent with recent research by the American Council of Exercise. Researchers at the University of Wisconsin-La Crosse reported that a group of subjects who followed a 40-minute boot-camp training video that used high-intensity punches and kicks mixed with low-intensity dumbbell work burned an average of 600 calories per hour. .
Burn 500 calories in 44 minutes
Tip: “When choosing a boot camp, look for one that includes sprint and abdominal exercises in addition to bodyweight exercises,” says Davis.
5. Yoga Bikram
Bikram or “hot yoga” is a branch of the increasingly popular hatha yoga that focuses on meditation and breathing in every pose. Like Hatha, Bikram classes consist of holding and repeating asanas (positions or postures), but that’s where the similarities end.
Bikram is a much more intense form, consisting of 26 asanas performed sequentially in a room where the temperature is 40 degrees Celsius or 105 Fahrenheit and 60% humidity.
Unlike traditional forms, the Bikram method is considered a holistic workout that includes cardio, muscle strength and endurance, flexibility and weight loss components.
Benefits: Yoga Bikram claims some pretty broad health benefits. An hour session can improve respiratory, endocrine, lymphatic and digestive functions. And it is because of the improved function of these systems that yoga is credited with supporting weight loss efforts.
One study, published in the Alternative Therapies in Healthcare and Medicine section, found that regular yoga practice (average 30 minutes per week for at least four years) reduced weight gain in middle-aged adults, being the most effective among overweight people.
In particular, the heat factor of Bikram is said to also contribute to weight loss: heavy sweating helps to detoxify the body, increase heart rate, warmer muscles that work more efficiently and can optimally burn fat.
Burn 500 calories in 50 minutes
Tip: Excessive sweating can lead to dehydration. Protect yourself from this by consuming at least 500 ml of water before your Bikram yoga class and about 1.5 liters during and after the session.