Tired of your old exercise routine? Want to burn more calories in less time? If so, try something new! From tabata and HIIT to sprinting, there are lots of great workouts that melt away fat. Forget about steady-state cardio and jogging! After all, you want to get the most out of your training session.
Try these fat-burning workouts to shape your body and get fit in no time:
If you could just one workout to burn fat, it should be HIIT. Also known as high-intensity interval training, it alternates between short, intense bursts of exercise and rest. Unlike traditional cardio, it triggers the so-called afterburn effect, so you’ll torch calories for up to 48 hours after exercise.
This intense workout targets abdominal fat, boosts aerobic endurance, and improves insulin response. On top of that, it helps build and preserve muscle. Due to its short duration, it’s perfect for those with a busy lifestyle.
When was the last time you used the rowing machine? This form of exercise burns up to 700 calories per hour. It’s intense and challenging, leading to fat loss, lean muscle growth, and greater endurance.
Rowing also strengthens your muscles, especially the back, shoulders, arms, and core. Your whole body will get a great workout! It’s a fantastic way to keep fit and torch stubborn fat without spending hours in the gym.
What if you could get leaner and burn fat in just four minutes a day? With Tabata, weight loss is a breeze. This four-minute workout calls for 20 seconds of intense effort followed by 10 seconds of rest. It targets both the anaerobic and aerobic systems, so you’ll get faster, stronger, and more athletic.
Four minutes of Tabata burn just as many calories as 60 minutes of steady state cardio. On top of that, you’ll torch extra calories long after finishing your workout. In the long run, this training method reduces visceral fat, regulates insulin levels, and boosts overall endurance.
Ever heard of workout finishers? These exercises can be performed at the end of a workout to ignite fat loss and deplete glycogen stores. Push-ups, burpees, drop sets, kettlebell swings, and snatches are just a few examples
Workout finishes make it easier to reach muscle failure and boost your metabolism. Do these exercises for 10 to 15 minutes post-workout. Try new moves every time to keep your muscles guessing and prevent plateaus.
Minute per minute, sprinting works better for fat loss than long-distance running. This training method will also free up your time and get your body into an anabolic state. High-intensity sprints are just as good as HIIT. They build and maintain muscle, torch fat, and increase metabolism.
According to a 2010 study, just six sprint sessions of six 30-second sprints over two weeks led to a reduction in waist size and body fat. Unlike long distance running, sprinting doesn’t affect lean mass or raise cortisol levels. To reap the benefits, do it two to three times a week.
Just because you’re short on time, it doesn’t mean you can’t keep fit. As you see, there are plenty of ways to burn fat without killing yourself in the gym. It all comes down to how you train.