Working out in the gym is fun when you have friends around. For some, it can be really frustrating as you feel conscious and shy. For others, it is a treat as you feel motivated to workout. No matter what it is, a fat burning workout is just perfect for keeping your mind and body fit. Some good cardiovascular workouts will help you maintain yourself. Rapid weight loss or fat loss diets are not too healthy to try. However cutting down on fatty food and practicing a 10-minute fat burning workout can bring a huge change in your life.
The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout. While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly. Apply this concept to the exercises that make up your routines and they become dynamic, fat burning workouts. Here are the best examples of workout that put this principle to work.
BACKYARD BOOT CAMP
The lowdown: A heart-pumping, rev-up-your-metabolism workout you can do in your backyard, the gym, or a nearby park.
What you’ll get in four weeks: A healthier heart and better endurance.
Special equipment: A bench; a set of stairs or step-up; a treadmill or open running space.
Extra credit: Wear a weighted vest. Start conservatively — about five pounds, says Valencia, who created this workout.
How it works:
30 SECONDS Start with jumping jacks.
1 MINUTE Do step-ups (use a park bench if you’re outdoors) with left foot leading for 30 seconds. Repeat with right foot leading for 30 seconds.
30 SECONDS Follow with mountain climbers: Bend over and place hands on ground about 6 inches in front of feet, hands and feet shoulder-width apart. Knees are bent, back is as straight as possible. Keeping hands on the ground, jump up your legs and land so that right foot is in front of left; jump up again and land with left foot in front, right foot in back. Continue alternating.
4 MINUTES Do sprint intervals: Run as fast as you can for 30 seconds; jog for one minute. Repeat for three sets.
30 SECONDS Use a bench to do inclined push-ups.
1 MINUTE Continue with squats for 30 seconds. Release; repeat for another 30.
30 SECONDS Do burpees: Stand feet shoulder-width apart; jump up with your arms straight up. Land with your hands and feet on the ground (same stance as the start of the mountain climber). Now launch feet back into a push-up position, then return to start of mountain climber. Next, jump all the way up, reaching your hands to the ceiling so that you’re back to the same position as in your first jump. Continue.
2 MINUTES Return to the bench and do a front plank, bracing your abs and making sure spine is straight, keeping your shoulders relaxed and away from your ears. Hold plank for a minute. Follow with side planks, holding 30 seconds on each side.
The lowdown: No gym? No problem. With this total-body workout by Nick Kempen at Sports Club/L.A. in Miami, even the office makes for a good fitness space.
What you’ll get in four weeks: Toned arms; jeans that fit better.
Special equipment: A pair of 5- to 8-pound weights.
How it works:
1 MINUTE Jog in place.
1 MINUTE Stand while holding weights vertically in your hands, arms stretched out. Now pretend you’re sitting down on a chair, hold for three counts, then get back up, bringing the weights toward your chest. Repeat.
1 MINUTE Holding the weights, get in a semisquat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they’re pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat.
3 MINUTES Take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold; return. Continue for two more rotations until you’re back to where you started. Now repeat entire revolution with the left foot forward.
1 MINUTE Do push-ups on the floor or against the wall.
3 MINUTES Drop to the floor for a core hold: With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child’s pose: Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.