Some of my readers have been complaining that I’ve been writing too much about health, diet, etc., and not enough about exercise.
They were right; what can I say. So here goes.
The program I am about to suggest, not only builds muscle, but also burns off a layer or two of body fat. By pushing yourself to crank out more reps, your heart rate goes up, your body temperature rises, and you’ll burn more calories than you ever thought possible.
This 28-minute workout has precisely that goal in mind. It’s based on a lifting concept called AMRAP’s, short for “as many reps as possible” done within a specific period of time. One reason this workout is perfect for shedding body fat is that it works most of your body. You’ve likely read about full-body workouts and the benefits they offer. Work more muscles in less time, and get a more complete workout than a standard split. Full-body workouts can help you burn more calories before and after your workout.
In the workout suggested below, you start with the big muscle groups of the lower body and work your way up.
Full-body Fat-Burning Workout
Leg Press
1 set, AMRAP for 5 minutes.
Lying Leg Curls
1 set, AMRAP for 5 minutes.
Seated Cable Rows
1 set, AMRAP for 5 minutes.
Leverage Incline Chest Press
1 set, AMRAP for 5 minutes.
Performing The Workout
For each move, select a weight you can normally do for 20-25 reps before failure. Perform each exercise for 5 minutes straight. Once you’re ready, start the clock and start repping. Remember, this is a timed workout, so do not sacrifice form by letting speed take over.
Once you reach failure, rest a few seconds until you feel you can go again, whether that’s in 5, 10, or even 20 seconds.
Continue until 5 minutes are up.
The goal is to push yourself to do as many reps as you can before the 5 minutes is up.
When you’ve done 5 minutes with an exercise, rest for 2 minutes and move on to the next one.
By the end, you’ll have performed a 28-minute, full-body HIIT session.
Do this workout once or twice a week; you’ll be surprised at the results.
Since it’s a High Intensity Interval Training (HIIT) program, check with your doctor beforehand, especially if you have cardio vascular problems.
That’s it for now; see you all next week.
