This is going to come with a hefty price tag as you’re going to have to work your butt off by sprinting during your HIIT workout. Modified exercise: Remove the push-up walk down to bottom position and walk back up.īonus Exercise: Finish with 6 x 200 meter sprints.ĭon’t forget to rest throughout the workout as needed and jump back in when you are ready, and be sure to cool down by stretching after your workout. While most people try to lose fat by jogging on the treadmill for half an hour you can be done in 20 minutes while burning a ton more fat than them too.
Modified exercise: Remove the front raise and perform exercise on knees.
Modified Exercise: Perform high knees in place. Modified Exercise: Perform push-ups from knees. Modified: Drop the weights when form falters. The default exercise can be used as an easier alternative or an alternative once your form starts to go on the traditional exercise. On the right hand column I have listed a default exercise option for each exercise. Keep in mind, rest when you need to, listen to your body, but see how many rounds you can complete of the circuit. And here’s a tip for choosing the right amount of resistance: Select a weight with which you can comfortably perform a shoulder front raise. If a movement feels uncomfortable or painful, stop.Īfter performing a dynamic warm-up and some stretching, complete the following circuit as many times as possible in 20 minutes. With respect to weight loss, current science does not present strong, consistent evidence that either HIIT or Moderate Intensity Continuous Training (MICT) is superior for weight loss. And the bonus exercise requires about 200 meters of space or a treadmill to run some sprints.Ī few things to keep in mind before you begin exercising: Check with your physician before partaking in any physical activity perform both a warm-up and a cool-down to prevent injury and be sure to listen to your body. This workout can be performed indoors or outside, and you will need a pair of dumbbells and some floor space. The idea is to push as hard as you can while performing the exercises and then rest for an interval of time until you are ready to engage in another all-out bout of exercise. In fact, why not fall into fitness and work to improve your body composition with some high-intensity interval training (HIIT)? HIIT has been shown to improve both metabolism and body composition, and is a super-efficient way to improve your fitness in as little as 20 minutes.Īnother benefit to HIIT is that you can do these workouts regardless of how fit you currently are-simply modifying the movement and/or resistance can make the exercises more or less challenging.
With the holidays just around the corner, fall is actually a great time to get a jump-start on fat loss. Just because summer is over, doesn’t mean you have to hibernate or head straight into sweatshirt season.
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