Summer vacations are over, meaning it’s time to get your fitness efforts back on track. Perhaps you enjoyed your beach vacation a bit too much, and those Mai Tais and Pina Coladas were just too delicious to pass up on. There’s nothing like a good vacation to help you relax, and you no doubt took a break from your fitness routine. Now, it’s time to get that fat burning and your muscles pumping!
Here are three great types of fat burning workouts for you to try if you are going to work on your fitness:
Low Intensity Exercise
Walking is believed to be the best form of exercise, simply because it promotes a steady burn of energy that can be maintained for hours on end. Jogging, cycling, and any other low-intensity workout will be excellent for weight loss, but you’ll have to do it for no less than 45 to 60 minutes if you really want to see the payoff over the next few weeks and months.
Basically, the key to low intensity exercise is to push your body without straining too hard. Imagine that you can keep up a conversation with your friend while you jog, walk, or cycle, and this is the ideal intensity for your exercise. Keep it slow, keep your heartbeat steady, but keep doing it for at least 45 minutes to see the real results over the long term.
This type of workout is exactly the opposite of the one above – it’s where you push your body to the max for a very short amount of time. Your heart beat will be pumping at 90 to 95% of its maximum, and you’ll be exhausted after just 10 minutes of working hard. That’s when you have to push on, as you need to reach at least 15 or 20 minutes of HIIT for it to be worth it.
Basically, you can do anything you want, but you have to do it at full intensity. If you’re a jogger, it’s time to do 30-second sprints followed by 90-second rest periods. If you’re a bodybuilder, lift at full intensity for 2 minutes, and follow it up with 2 minutes of rest. Doing bodyweight exercises for full intensity for 2 minutes will yield similar results, as will swimming at top speed for 30 to 60 seconds. These intervals of high intensity exercise will push your body and burn fat, and the rests will ensure that your body can replace the energy your muscles have burned. After just 20 minutes of pushing your body to its max, you’ll have easily burned the same number of calories you’d burn in 50 minutes of jogging.
There’s nothing like a good aerobic workout to get your heart pumping and your fat burning, but without straining your muscles too hard. Sure, you can break out the Jane Fonda or Richard Simmons, but why not do your own aerobic workout at home? Get on the treadmill, turn on your radio, or hit the weights for some fun exercises that will burn fat.
The key is to push your body enough that you feel it, but not so hard that you’re gasping for breath. You should be able to say a sentence or two without breathing too hard, but you’ll definitely feel the burn after just 30 minutes of this exercise. It will ensure that your body burns more fat than carbs, but you should keep your workouts to just two a week. You want to be fresh for each workout, and doing them too often won’t give your body enough time to recover.