Some folks may think that any kind of exercise will help them lose weight and they’re right to a degree. Losing weight is all about burning more calories, and any type of exercise will do that. However, some exercises are far superior to others when it comes to burning the most calories in the shortest amount of time. As the time most of us have to exercise is usually limited, don’t you want to burn as many calories as you can while you’re in the gym?
If your answer is an enthusiastic “yes”, then you’re reading the right article. I’m going to discuss the types of exercise that give you the most bang for your buck when it comes to fat loss. Incorporating them into your routine should allow you to drop fat as fast as humanly possible, assuming your diet is on point.
Sprinting exercises are not limited to actual sprinting they can be done on a bike, in a pool, or on any type of stationary cardio equipment. In principle, sprinting exercises involve short, all out bursts of effort followed by a short rest period, then with additional bursts.
Running sprints are particularly effective, but swimming and biking sprints are great as well. The short bouts of intense activity get your heart rate up fast, and keep it elevated throughout the session. Your body will also expend a lot of calories recovering from this type of exercise.
Combination lifts involve several major muscle groups in one compound movement. As you’re using the maximum amount of muscles to perform each exercise, you’ll be burning 2-3 times as many calories as you would by simply performing on simple exercise at a time. Most combination lifts pair a compound upper body exercise with a compound lower body exercise. The squat press is a good example, and is basically a dumbbell squat followed by an overhead dumbbell press. You can get creative and combine any exercises you wish to make it interesting.
Interval training involves combining alternating periods of low intensity and high intensity activity. You could for example, walk at a moderate pace for one minute, and then sprint for 30 seconds. The great thing about interval training is that you can modify it to be appropriate for your current level of fitness. Beginners can use longer low intensity intervals and shorter sprint periods while more advanced trainees can push themselves with short rest periods and longer sprints.
Cross training is basically performing several different types of exercise throughout the week. You could lift weights on Monday, swim laps on Tuesday, and play beach volleyball on Thursday, for example. What’s great about cross training is that it never gets boring. There are an infinite number of different activities you could partake in from archery to Zumba.
Putting it Together
These exercise styles are all designed to elicit a maximum fat loss response in the body. They can be used individually, or all incorporated into one training plan for the more ambitious trainees among you.