Latest posts by Rich Thurman MA, CSCS CPT, ONNIT KB Specialist (see all)
- Steel Mace Training: 3 Exercises For A Bigger Bench Press - April 20, 2016
- Steel Mace Training: What Is It? - March 28, 2016
- 10 Most Common Fitness Training Mistakes for Beginners - December 28, 2015
Fat Burning and losing weight are typically the goals of most people who workout these days.
Often times I tell my clients that losing weight should not be the primary objective, but to burn fat and reduce inches should be the target.
What I find however is that most people are not working nearly as hard to create the necessary stimulus needed to burn body fat.
You have to work really, really hard to ramp up the metabolism and get that furnace revved up.
Most people quit when the going gets tough or stop before the whistle.
I always fall back on my old football coaching jargon of “Play through the whistle”.
This means, that you don’t stop until the whistle or bell goes off. Imagine being a fighter and putting your guard down before the bell rings. You’d get punched in the face and quite possibly knocked out.
We need to go hard and push the body to new levels of oxygen consumption. For this reason, HIIT workouts and Tabata’s have become popular among many trying to get that extra fat burning and melt body fat.
When I workout, I like to add finishers on the end because my primary objective is usually strength and power.
Adding a finisher allows me to ramp up my cardiovascular conditioning and get my body to burn body fat, without sacrificing on my strength training session by depleting my energy stores in advance.
Try these two workouts and let me know how they go. Remember, work hard to get those results!
Workout 1 (Circuit):
4 Rounds – 30 Seconds work: 30 Seconds Rest
Complete 1 Set of each exercise before moving on to the next round. Rest 30 Seconds between rounds.
- Squat Touch
- Frog Pushup (Quad Pushup)
- Mountain Climber
Workout 2 (Interval Training):
4 Rounds – 30 Seconds work: 15 Seconds Rest
Complete 4 Rounds of 1 exercise before moving on to the next exercise. Rest 3o Seconds between rounds.
- Dynamic Spidermans
- Leg Thread
- Power Step Up
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