Let's face it. Staying lean is a big part of the fitness game.
Granted, it's a little easier to 'stay lean' than 'get lean,' but the workout formats that I'm going to give you will do both: if you have a little flub, they'll help you say good by to it. If you're already at a good weight, they'll keep your metabolism stoked so that flub will not call your belly home.
First of all, I'm not like most people that will grab a magazine and head to the treadmill. I have better things to do with my time than waste it reading 'People' while I plod along barely breaking a sweat.
If you want to lose your 'chunk' in record time, sell your treadmill. Better yet, give it away. There's some marathon runner out there that could use it when it's raining or snowing. Seriously, there's only one reason.
A treadmill is useful and that is if you LOVE running and need a long distance fix for your mind and spirit OR if you're going to do HIIT on it. Don't expect to burn your belly fat on it.
By HIIT, of course I mean high intensity interval training.
When I go to the gym, I see more of 'magazine reading' type training than HIIT. My first two challenge workouts to burn more fat are simply to do HIIT on a piece of cardio equipment like the treadmill, elliptical, stationary bike or rower. This, by the way is my LEAST favorite way to burn fat.
I think it's the least effective way and creates more boredom than other workouts that I'll share, but for some people, this is something that they want, so here you go:
Fat Burning Workout #1 Cardio Equipment
- 60% max 2 min warm - up,
- 30 sec 90-100% max followed by 30 sec 60% max
- Repeat 8-10 times
- 60% max 2 min cool down
- Total time = 12-14 min
Fat Burning Workout #2 Cardio Equipment
- 60% max 1 min warm up
- 20 sec 70% max, 20 sec 80% max, 20 sec 90-100% max,
- active rest 30 sec 60% max
- Repeat 8 -10 times
- 60% max 2 min cool down
- Total workout time = 15-18 min
Some people I know I like to do hill sprints as a great fat burning workout. Since I love push ups as much as pull ups, sometimes I'll throw 20 push ups in as my active recovery at the bottom of the hill, OR if I'm super jacked, I'll do burpees at the bottom of the hill before I sprint back up.
Fat Burning Workout #3 - Hill Sprints
- 60% max 1 min warm up (brisk walk up/down hill)
- sprint up a steep hill
- jog return to the bottom
- do a 20 sec ab move (or push ups or God forbid:
- burpees!) at the bottom of the hill
- alternate sprinting forward and backward up
- the hill (holy hamstrings, try backward hill sprints!)
- 60% max 2 min cool down (easy walk)