Here’s some good news for anyone looking to shed a few pounds: you do not have to run for miles a day to lose weight. In fact, studies suggest running at miles a day is inferior to shorter sprints and other so-called High Intensity Interval (HIIT) workouts.
Research from the University of Western Ontario compared short and intense exercise to less-intense endurance cardio . En gruppe af deltagere gjorde fire til seks 30-sekunders all-out sprints, mens den andre gruppen løb for 30 til 60 minutter på en rask, men komfortabel pace. Participants who sprinted burned more than twice as much body fat as distance runners. Det er langt fra den eneste studien som konkluderer at vektopplæring og sprinting er mer effektivt enn å løpe, spesielt når det kommer til målretting belly fat. HIIT workouts and weight-lifting exercises also allow your body to burn more calories throughout the day. One study found that you could burn up to 800 more calories throughout the day after a tough weight training session.
Instead of focusing on slogging it out with some cardio, try pushing your cardiovascular system with high intensity activity and building fat-busting muscle with strength building workouts. Incorporate exercises like pull-ups, push-ups, and squat jumps. That, along with a balanced diet, will ensure that the number on the scale never tips above what’s healthy for you. Men ikke bekymre deg om at prøve at skrive din egen workout-we’ve got that covered.
- Jumping Jacks
- Very Kicks
- High Knees
- Squat Jacks
- 30 seconds each, repeat x3
- 10 reps, repeat x5
- Planks, 3x 1 minute 15 second rest
- Supine bikes, 30 reps x2
- Crunches, 30 reps x2
- Squat-thrusts, 10 reps x5
- Squat jumps, 10 reps x5
- Box jumps, 10 reps x5
- Bodyweight squats or weighted barbell squats , 10 reps x5
- 20 minutes on treadmill or stair-machine or run outside