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BEGINNER “Burpees for Fat Loss Full Body Workout” GET FIT with WWW.WOMENSFITWAY.COM

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BEGINNER “Burpees for Fat Loss Full Body Workout” GET FIT with WWW.WOMENSFITWAY.COM

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Most people think that if they don’t have an hour to workout, than it’s just not worth it. That’s complete hogwash. Look at it like this, if someone asked you “How do you feel at 59 minutes and 59 seconds in your workout?” Nothing magical happened at 60 minutes did it?

The answer, of course, is “no”.

The thing you have to understand about your body is that it responds to consistency. It doesn’t respond any better on a longer slower approach than it does to a shorter, higher intensity workout. An effective workout can be had in any amount of time, depending on how you change the way you workout.

How to structure your 30-Minute Workout?

First of all to maximize the benefits, your 30-minute workout should consist of both resistance training and cardiovascular training. I like to break up my workouts with a 1:3 ratio. Meaning one third of my workout is devoted to cardiovascular activity and the remaining two thirds are essentially high intensity resistance training.

In order for your workout to be fast, effective you NEED to increase the intensity not necessarily the duration. A more intense workout burns more calories per minute, and will result in a much stronger post-exercise development. When you add fire to your workout, your body goes through micro-tears in the musculature in order to grow, change, and function optimally (but in a good way). Brain weaves are elicited throughout the body that sends a signal telling your body that you are a lean, fat burning machine!

For resistance training, always remember that it is important to cover the whole body. I use just about every muscle group available to me at once, by combining lower- and upper-body exercises. By the end my body is screaming for mercy!

Here’s some of my favorite 30 minute Fat Blasting Workouts:

Dumbbell Swings with a Squat

Medicine Ball Woodchops with a Plie Squats

Dumbbell Rows with a Pushup

Burpees

Lateral Pulls with a Reverse Lunge

One Arm Millitary Dumbbell Press with a Close Stance Squat

V ups

Windshield Wipers with a Barbell Press

With these types of compound moves it’s important to note that it takes a little coordination to do two things at once, but it’s even more important to focus on good form and technique while performing these rigorous exercises.

Do 10 challenging repetitions of each exercise, moving from one to another in circuit fashion. After you’ve completed every exercise once, start the cycle again and continue until you reach 20 minutes.

Once the 20 minutes are up, it’s time to move on to 10 minutes of fat blasting cardio.

Use intense intervals during your cardio session, taking about a minute to get from moderate speed to high intensity.

Whether you’re on the stair-stepper, the elliptical trainer, or the treadmill, do:

30 seconds of the highest speed you can tolerate.

Then 30 seconds of normal speed.

Then 30 seconds of the all out teeth gritting resistance you can handle.

Then 30 seconds of normal.

Keep toggling back and forth between speed and resistance until you’ve completed 10 minutes.

And how often should you do the workout? I would suggest every other day, for beginners but it’s OK to do it two days in a row if that’s what fits your schedule. The body gets maximum benefit from one full day of recovery so go in, go hard, and go home!

Karie Hamilton– Fitness Expert, and downtown Toronto’s Fat Assassin . Are you ready to get pumped? Sign up at The Fitness Girl for monthly fix of fat loss tips, tricks, secrets, and myths join my free newsletter for women who want to get rid of fly away arms and muffin-tops forever!

Most people think that if they don’t have an hour to workout, than it’s just not worth it. That’s complete hogwash. Look at it like this, if someone asked you “How do you feel at 59 minutes and 59 seconds in your workout?” Nothing magical happened at 60 minutes did it?

The answer, of course, is “no”.

The thing you have to understand about your body is that it responds to consistency. It doesn’t respond any better on a longer slower approach than it does to a shorter, higher intensity workout. An effective workout can be had in any amount of time, depending on how you change the way you workout.

How to structure your 30-Minute Workout?

First of all to maximize the benefits, your 30-minute workout should consist of both resistance training and cardiovascular training. I like to break up my workouts with a 1:3 ratio. Meaning one third of my workout is devoted to cardiovascular activity and the remaining two thirds are essentially high intensity resistance training.

In order for your workout to be fast, effective you NEED to increase the intensity not necessarily the duration. A more intense workout burns more calories per minute, and will result in a much stronger post-exercise development. When you add fire to your workout, your body goes through micro-tears in the musculature in order to grow, change, and function optimally (but in a good way). Brain weaves are elicited throughout the body that sends a signal telling your body that you are a lean, fat burning machine!

For resistance training, always remember that it is important to cover the whole body. I use just about every muscle group available to me at once, by combining lower- and upper-body exercises. By the end my body is screaming for mercy!

Here’s some of my favorite 30 minute Fat Blasting Workouts:

Dumbbell Swings with a Squat

Medicine Ball Woodchops with a Plie Squats

Dumbbell Rows with a Pushup

Burpees

Lateral Pulls with a Reverse Lunge

One Arm Millitary Dumbbell Press with a Close Stance Squat

V ups

Windshield Wipers with a Barbell Press

With these types of compound moves it’s important to note that it takes a little coordination to do two things at once, but it’s even more important to focus on good form and technique while performing these rigorous exercises.

Do 10 challenging repetitions of each exercise, moving from one to another in circuit fashion. After you’ve completed every exercise once, start the cycle again and continue until you reach 20 minutes.

Once the 20 minutes are up, it’s time to move on to 10 minutes of fat blasting cardio.

Use intense intervals during your cardio session, taking about a minute to get from moderate speed to high intensity.

Whether you’re on the stair-stepper, the elliptical trainer, or the treadmill, do:

30 seconds of the highest speed you can tolerate.

Then 30 seconds of normal speed.

Then 30 seconds of the all out teeth gritting resistance you can handle.

Then 30 seconds of normal.

Keep toggling back and forth between speed and resistance until you’ve completed 10 minutes.

And how often should you do the workout? I would suggest every other day, for beginners but it’s OK to do it two days in a row if that’s what fits your schedule. The body gets maximum benefit from one full day of recovery so go in, go hard, and go home!

Many people prefer and enjoy doing outdoor exercises rather than working out under fluorescent lights in a crowded gym. The main advantage of outdoor workouts is that they do not require costly equipments to exercise. Fitness boot camp and yoga are two good options for those people who like outdoor workouts.

A fitness boot camp consists of many calisthenic, bodyweight, strength training, and cardio exercises. It includes running sprints, doing push ups, and performing plyometrics and interval training workouts. You also have to perform squats (strength training exercise) and lunges (weight training exercise) for strengthening lower body parts, burpees (cardiovascular exercise), and speed training with sprints. It also comprises core strengthening exercises, team competitions, obstacle games, and partner exercises. There are also many other interesting workouts like crunches, rope jumping, basket shooting, Pilates mat work exercises, and ball training.

In short, a fitness boot camp includes many rigorous and challenging workouts just like an army boot camp and of course you may feel worn out and muscle soreness after doing all these exercises. The trainers will advice some stretching exercises that can help you to cool down and reduce the soreness.

Yoga is a traditional alternative to weight loss programs and has a number of followers all over the world. Yoga can be performed by anybody anywhere, inside or outside, and does not need any equipment. Yoga mainly involves breathing exercises, poses or asanas, and meditation. Yoga does have some medicinal value and is considered to be good for many physical and mental conditions like osteoporosis, arthritis, respiratory illnesses like asthma and emphysema, and anxiety. Yoga postures and breathing exercises have the power to improve cardiovascular system, endocrine system, detoxification of body, and autoimmune system.

Both yoga and fitness boot camp workouts are good for your health, fitness, stamina, and weight reduction. They give muscle tone, strength and flexibility to the body and are suitable for both men and women of all age groups and any physical conditions. A comparison between these two wonderful regimens is more or less not feasible. Yoga has its origin in an Eastern culture which gives utmost importance to spiritualism and so naturally yoga has a spiritual dimension Yoga is a serious discipline and you may not feel any fun while doing yoga postures. On the contrary, during fitness boot camps you meet many people and you can have a lot of fun with the workouts.

The primary purpose of yoga is definitely not to reduce weight or burn calories, but to enhance the overall harmony and comfort of body, mind and soul. It revitalizes both mind and body. If you need a radical reduction in your weight, yoga is not appropriate for you. At the same time, if you want mental peace as well as physical strength and not mere weight loss, yoga is your best choice. Fitness boot camp is perfect for you if you are in need of reducing weight quickly and instantly. These bootcamp workouts are ideal to burn calories within a short period of time.

Although yoga can be performed by people from all age groups, some asanas are meant for certain age groups. Likewise, certain postures like Shuddhikriyas should not be done daily. It is also recommended that older people should avoid certain asanas, particularly the stretching exercises. Moreover, if not done properly, yoga postures can result in injuries, pains, and muscle strains. Hence, you need a good teacher to learn how to do yoga postures and breathing exercises safely. The real problem lies in the fact that it may not be easy to find an experienced yoga teacher.

However, most of the fitness boot camps are run by experiences professional fitness trainers. There are also many kinds of boot camps like women boot camps, kid boot camps, general fitness camps, and camps for weight reduction. Choose a fitness boot camp that is right for you and you are to benefit immensely.

Dan Clay is a Sydney boot camp expert. If you would like to sign up for a boot camp Malabar or go to boot camp kensington trial, visit Sydney Boot Camps.
1 Comment

1 Comment

  1. lilallnatural1

    May 13, 2017 at 3:38 am

    Burpees are a Beast lol! you are doing a great job:)

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