Burn more fat today with an intense 7-minute workout.
Mixing up your workouts with strength and jumping (plyometric) exercises will really ramp up the intensity in a hurry. This training has many benefits which include: burning body fat faster, strengthening bones and increasing power.
If you want a lean, hard body faster, you need to work out smarter and not longer. Research shows that short bursts exercises burn more calories and fat during and after your workout.
Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. These type workouts also help decrease your appetite.
Plyometric exercises will help you burn fat at a faster rate and shape your bulky muscle groups better (butt, hips, thighs especially). You need to include these exercises in your program regularly.
Power, which is improved with plyometric exercises, is often overlooked by many people when training. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production). This will help your workouts to be more efficient (get more work done in less time).
Shape and tone your total body primarily with consistent strength training and fast-paced interval cardio, like plyometrics and sprints. Strength training helps you tone, shape and strengthen muscle fibers, minimizing the “fatty marbling” within the muscle that results in flabby, weak muscles. In addition, not only will you increase muscle mass and overall body tone, but the benefits of also include increased metabolic rate and improved bone density.
Here is a good 7-minute strength/plyometric bodyweight workout to burn your fat faster:
Jump rope or jog for at least 5 minutes to warm-up before your workout.
Rest 30 seconds between exercises.
1. Bodyweight Front Lunges, 10 each leg
2. Inverted Rows, 10
3. Jumping Jacks, fast, 1 minute
4. Decline Pushups, 10
5. Squat Jumps, fast, 10
6. Step Ups (knee high platform), 10 each leg
7. Standing Dumbbell Shoulder Press, 10
Complete the circuit workout 1 more time. Rest 3 minutes between circuits.
Prevent knee and back injuries by perfecting jumping and landing techniques before progressing to full speed jumping exercises.
Have a great workout!
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