ADVANCED WORKOUTS


 

Weight training

Also known as resistance or ‘strength’ training, weight training is an essential part of any weight loss system. According to research, a person who weighs 155lbs burns 112 calories in 30 minutes during weight training. Weight training also builds muscle and strength, which is imperative for fat loss.

Weight training not only burns calories during your workout but also after you finish. Every gram of lean muscle you build increases your basal metabolic rate (BMR), which is the number of calories you burn at rest.

Endurance training, such as running, increases the amount of type I muscle fibres, whereas weight training increases type II muscle fibres. Research has shown that an increase in type II muscle mass can directly reduce body fat.

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Circuit training

Circuit training is basically a combination of endurance training, resistance training, and high-intensity exercises performed in a circuit. Six or more exercises are performed either in a set number of repetitions or a duration of time, with short rest periods between each one. After a short break, the circuit is repeated.

Research has shown that, a 155lbs person burns 298 calories in 30 minutes of circuit training. Circuit training raises your heart rate and strengthens muscles at the same time, making it an extremely effective weight loss exercise.

The Circuit training format can ensure you target most muscles, this increases your body’s demand for oxygen, which in turn increases energy expenditure and contributes to fat loss.

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Interval training

Interval training refers to short bursts of timed exercise interspersed with recovery periods. It could involve cycling or running, or using bodyweight exercises. Interval training burns fat and improves fitness more quickly than constant but moderately-intensive physical activity.

HIIT, which stands for high intensity interval training, is one of the most popular and well-known styles of this workout. A HIIT workout usually lasts between 10 and 20 minutes, and might involve exercising at maximum effort for 30 seconds, and then recovering at a minimal effort pace for one or two minutes.

HIIT burns up to 30 per cent more calories per minute than weight training, cycling, and running on a treadmill, for that reason, many people believe HIIT is the best exercise to lose weight.

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Boxing

Boxing-inspired workouts are among the most effective weight loss exercises. They build muscle and burn fat at the same time. High intensity drills bring the calorie-burning effects of HIIT training, while bag work builds full-body muscle, since it engages the entire upper and lower body.

Research shows that a 155lbs person burns 335 calories participating in 30 minutes of sparring. ‘Boxing is a high-impact workout which can result in a significant calorie burn.

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