Interval training is one of the best ways to burn fat. It involves changing the intensity or level at which you are exercising for a couple of minutes during your workout. For instance, during your 30-minute workout, try running (or walking) at your normal pace for three to five minutes, then run (or walk) at a faster pace for three to five minutes, and slow down to your normal pace again. If you’re working out on the step machine in the gym, step at a normal pace for three to five minutes, then take the resistance up for three to five minutes, and so on. Build up the intervals, so with each high intensity burst you’re working harder than the one before.
By working hard for short periods of time and allowing yourself time to recover, you can push yourself harder than if you tried working at a high intensity for an extended period of time. In working yourself harder, you push your muscles, lungs and heart to their capacity, thereby improving your overall fitness level and, consequently, your body’s ability to burn fat.
While you're watching television, stand up and sit down repeatedly during each commercial break until you're tired or the break is over. This is basically a modified squat thrust. Make sure you focus on good form to keep your core engaged and work the abs along with the legs.
Instructions Training:
* Perform cardio after your weights session.
* Focus on technique and move the weights through a complete range of motion.
* Exhale as you lift the weight, and inhale as you lower it again.
* Complete all reps & sets of each compound set and circuit before moving on.
* Rest period between compound sets is 120 seconds.
* Rest period between repeat of circuits is 90 seconds.
* Use a weight that is heavy enough so you can just manage the required number of reps.
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