When it comes to losing weight fast, increasing your daily calorie intake should be the number one priority. If you’ve got a great weight loss nutrition plan in place, then boosting your metabolism by doing extra calorie-burning workouts is the best way to double down, even triple— your weight loss! And boy, do we just have the fat-burning routine for you. Keep reading if you want to triple your weight loss and see noticeable results.
The following workout focuses first and foremost on increasing the calories you burn, so it focuses on high-intensity full-body exercise in addition to aerobic activity. Each exercise should be performed for the prescribed duration – 30 seconds on, 30 seconds off – switching exercises each time and working up to a total of five rounds. These movements will be followed by 15 minutes of aerobic exercises.
Be sure to drink plenty of water before and during your workout if you tend to sweat a lot. Performing these exercises is definitely a great way to permanently reduce excess body fat. Perform this routine three times a week for an effective fat-burning, calorie-burning workout to triple your weight loss!
Burpees are a metabolic conditioning favorite due to the explosive and all-around nature of the exercise. Work to maintain a steady rhythm of burpees for the full 30 seconds of work time on each round.
To perform this exercise, start standing with your feet hip-width apart. Explosively push your legs and feet back as you drop into a push-up position. Upon reaching the ground, explode upwards using the momentum of the movement. Work to find a rhythm where each burpee flows into the next. Perform this exercise for 30 seconds.
Split jumps are an explosive lunge variation in which you jump to the top of the lunge, switch feet in the air, and land in a lunge position with the opposite leg forward. This will hit your glutes, quads, and hamstrings for a massive calorie burn.
To perform split jumps, start standing with your feet hip-width apart. Step back into a lunge, lower about a quarter of the way down, then explosively jump using the front leg for power. In the air, swing the front leg backwards and vice versa. Absorb the landing in a lunge position with the other leg forward. Drop into a quarter lunge as you absorb the impact, then repeat. Work to find a rhythm where each jump flows into the next. Perform this exercise for 30 seconds.
Mountain climbers are a core exercise that can be done quite explosively, hitting the abs and hip flexors while maintaining a good calorie burn rate.
To perform this move, start in a push-up position. Bring one knee forward, keeping your foot just off the floor as you bend at the hip. When your knee is roughly below your mid-torso, return to the starting position. Repeat on the other side. Work to find a rhythm where each climber flows into the next. Perform this exercise for 30 seconds.
Adding 15 minutes of cardio after your circuit is a way to burn extra calories while reducing stress buildup on your joints. Keep the intensity moderate and aim for a difficulty of six or seven on a 10-point scale. Acceptable forms of cardio include: jogging on a path or treadmill, bicycling, swimming, rowing, using the elliptical or stairlift. Whichever method you choose, maintain the intensity discussed and work for a minimum of 15 minutes of additional cardio after each workout.
Tyler Read is a personal trainer and has been involved in the health and fitness field for 15 years. Learn more about Tyler
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