Here are some different workouts to encompass your whole body and maybe even start a new relationship with cardio workouts. Fitness and nutrition are always paramount when trying to lose weight. But, like dating, you have to keep it new and exciting or you will lose interest.
When you are working out, once your body has burned through its immediate energy sources (the food you ate today), it will begin to use its stored fats as a form of energy. One way to do this is through very high repetitions with little to no rest.
The idea of little to no rest will make sure your body reaches cardiovascular failure before it reaches muscular failure. So basically, you will be sucking wind long before your muscles are burnt out.
Super-setting or doing circuit exercises (meaning back to back exercises with little to no rest) is a great way to reach this cardiovascular failure. Many gyms have a small circuit section that allow you to hit all of your major muscles in a quick training session. When I am in a cutting phase, I like to have at least 1 day of HIIT (High Intensity Interval Training) that does just that. Here’s an example of one day of HIIT training.
|Burpees||5 x (2 x 20 seconds active 10 seconds rest)|
|Ball Slams||5 x (2 x 20 seconds active 10 seconds rest)|
|Two-handed kettle bell swings||5 x (2 x 20 seconds active 10 seconds rest)|
|One hand kettle bell swings to press||5 x (2 x 20 seconds active 10 seconds rest)|
It looks pretty simple, 20 seconds on and 10 seconds off. But, give it a try and see how difficult it really is!
Prolonged, low-intensity cardio is another method to make sure your body burns fat. LISS (Low Intensity Steady State) Training usually requires 65-75% of your maximum heart rate for an extended period of time, which is a quick walk or slow jog. This can be much more exciting training because you can do this outside and with friends. Not everyone will want to do HIIT Training with you. Going on a hike or a tough walk through the snow can be a great time with friends or even a good idea for a date.
There’s no way around getting around cardio if you want to lose weight and get lean, but a new relationship with cardio workouts can keep it fun. Not only does HIIT help with cardio health, but depending on the weights you choose, you can get a good strength workout as well. LISS training is great if you have joint issues as it takes away the strains of running. It can even help you get a good leg workout if you find some challenging trails. These sessions are easy to grab a friend and get a good workout in together; it can also help keep workouts competitive and fun.