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The Trick to Making Every Workout Count
Health & Fitness
Want to burn the most calories possible every time you work out? Here's a break down of a three-pronged plan to ultimate fitness.
Try These Exercises
Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time I give you permission to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.
Multiple muscle-group combinations/complexes: Combining a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. When you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you're burning.
Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits.
For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maxime BOTH your time and your calorie burn.
Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.