When looking to lose fat remember to include the 2 most important pieces of the exercise puzzle:
1. Whole body, Circuit Training Workout: Choose 9 multi-jointed exercises that will work the lower body (prisoner squats, lunges, Bulgarian squats), upper body (push ups, chin ups, rows) and core (plank, mountain climbers, jackknife).
Move through this circuit alternating an upper, lower, and core exercise with little or no rest in between. At the end of the circuit, rest 1 minute and start the circuit again. Repeat for 20 minutes. Exercises can be done using bodyweight training or dumbbells. Complete this workout at least 3x/wk on non consecutive days.
2. Interval work: Interval training is proven to be superior to long, low intensity cardio sessions for fat loss. Intense intervals result in an elevated metabolism for up to 48 hours post workout.
Choose your cardio weapon of choice (cycling, running, elliptical, jumping jacks) and alternate 20 seconds of work at a level equivalent to 80% of your max and 10 seconds of active recovery for a total of 20 minutes.
Complete your intervals after your circuit workout for an after burn sure to melt fat away!
Susan Campbell, MS, CSCS