Big Results, Less Time: Keep Your Body Guessing With High-Intensity Training
Updated: Jun 20, 2020
When looking to lose weight the formula is simple, eat less and move more. There are a lot of different ways to exercise, from low intensity to high-intensity intervals. If you’re looking for maximum calorie burn, here are some ways to optimize your fitness routine.
Two types of workouts burn more calories than your traditional cardiovascular or weight training, endurance and high intensity.
Endurance workout includes a marathon or a long distance swimming. These workouts are slow and steady over a long period of time. They burn a lot of calories because of the simple fact that it takes a lot of energy to work out for 2 hours or more.
Short, high intensity are much easier on your schedule. This style of training is great because they burn calories during and after your workout. This duel effect, known as afterburn, will increase your metabolism. Here are some different styles of short, high intensity workouts to get your calorie burn up and your waist size down.
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Before you start any exercise routine simple warm-up is crucial. This dynamic warmup will help get your body ready to exercise and help prevent injury.
Walkout pushups (10,8,6,4,2)
Walking Lateral Lunges steps (10 steps right/10 steps Left)
Pushup Position Alternating step-ups (20)
Squats with Alternating Knee Hugs (20)
Bodyweight Workout
You have enough resistance with your own body weight to get started. This is an excellent workout for beginners who need to learn how their body moves without overloading joints and muscles with extra weight. Your body will learn how to respond so that when you add weight you avoid injury and get great results.
Jump Squats (20) reps
Pushups (20) reps
Mountain Climbers (30) reps
Russian twist (30) reps
Forward-Backward Lunges (15reps each leg)
Burpees (20) reps
Elbow Plank (1 minute)
Jump lunges (20) reps
Elbow Plank-Pushups (10) reps each side
Wall sits (1 minute)
Complete all 10 movements back-to-back with no rest. Once finished with all 10 rest 60-90 seconds then repeat 3 rounds.
Tabatas
The definition of intensity, Tabatas have you alternating 30 seconds of hard effort with 10 seconds of rest, for 4 minutes. What’s great about this style of training is that you can do this anywhere, no equipment is needed, and it’s not time-consuming.
Tabatas will raise your heart rate, pump up your muscles, and increase your fitness level. This one will have you alternating 2 exercises targeting the same muscle group. Going from one to the next sets you up for a kick-ass workout in a short period of time.
Lower-body Tabata #1
30 seconds of Speed Skaters
10 seconds of rest
30 second Wall Sit
10 seconds of rest
Lower-body Tabata #2
30 seconds of Reverse lunges
10 seconds of rest
30 seconds of Jump Squats
10 second of rest
Do 4 rounds of both or set a timer for 4 minutes
Upper-body Tabata #1
30 seconds of Pushups
10 seconds
30 seconds of Hand Release Pushups
10 seconds of rest
Upper-body Tabata #2
30 seconds of Alternating Side-Side Pushups
10 seconds of rest
30 seconds Pushup with Alternating Knee Tuck
10 seconds of rest
Do 4 rounds of both or set timer for 4 minutes
Endurance/Abs Tabata
30 seconds of Burpees
10 seconds of rest
30 seconds of Sumo Pop Squats
10 seconds of rest
30 seconds of Bicycle Crunches
10 seconds of rest
30 seconds of Low Back Hyper-extensions
10 seconds of rest
Do 4 rounds or set timer for 4 minutes and work the entire time.
Kettlebells
Training with kettlebells is beneficial because it improves your body composition, generates total body power, and builds muscle simultaneously. Because of how the weight is distributed, kettlebells force your muscles to counterbalance, improving your stability and balance as well.
These movements should be performed unilaterally, meaning one arm at a time, which further engages your core. Go from one move to the next then rest 90 seconds before repeating all movements 4 rounds
Do 15 reps each arm or leg:
Single-arm swings
Squat to Single-arm overhead press
Single-arm bent-over row
Single-leg Romanian deadlift
90-second rest, then repeat 4 rounds
TRX training
TRX workouts are like bodyweight exercises leveled way up thanks to the use of suspension. TRX not only increases total body strength to burn calories throughout the day but also increases your heart rate to help improve body composition. TRX training truly works stabilization and core muscles, with a bonus of conditioning your entire body as well.
Perform each exercise with the TRX for 1 minute each:
TRX Jump Squats
TRX Pushups
TRX Back Rows
TRX Reverse Lunges
TRX Tricep Extensions
TXR Bicep curls
TRX Hamstring Curls
TRX Pike Ups
Side Oblique Crunches
Rest 90 seconds and repeat 4 rounds
With all these styles of training, you can prevent boredom with the same old routine you have been doing for the last year. The best part of these high-intensity workouts is that you can mix them up throughout the week to keep your body guessing. Variety is the key to busting plateaus and maximizing results.
Whether you need help getting started, or want guidance on how to change up your routine, hiring a personal trainer is the key to success. At I Got You! Fitness Training we start at your current fitness level and customize a program that will increase your confidence, decrease your waistline, and elongate your life.