3 Top Workouts to Shape Your Body Better
Reach your fat loss and weight loss goals and shape your body better/faster with smart workouts. You may need to make some changes to your program to be successful.
Here are 3 Top Workouts you can start doing this week:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout.
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Here is a good fat-burning strength workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Pullups, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout. Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout.
Interval cardio sessions that are 20 minutes or less will get it done for you.
Here is an interval cardio session that I often do (or something similar):
--Jump Rope, fast, 1 minute
--Walk 1 minute
--Cross-Body Mountain climbers (pictured above), fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Shorten and intensify your workouts with jump training (plyometrics).
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training won't work for you.
Try this jump training workout (take 30 seconds rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1-2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
One last note: Make needed changes to your eating habits and reach your fat loss and weight loss goals faster.
Don't ruin great workouts by eating bad food with a million calories. Its possible to hide those hard-earned muscles with a thick layer(s) of fat. Don't fight against yourself.
Have fun burning fat faster!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts to keep shaping your body faster!
Here are 3 Top Workouts you can start doing this week:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout.
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Here is a good fat-burning strength workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Pullups, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout. Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout.
Interval cardio sessions that are 20 minutes or less will get it done for you.
Here is an interval cardio session that I often do (or something similar):
--Jump Rope, fast, 1 minute
--Walk 1 minute
--Cross-Body Mountain climbers (pictured above), fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Shorten and intensify your workouts with jump training (plyometrics).
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training won't work for you.
Try this jump training workout (take 30 seconds rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1-2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
One last note: Make needed changes to your eating habits and reach your fat loss and weight loss goals faster.
Don't ruin great workouts by eating bad food with a million calories. Its possible to hide those hard-earned muscles with a thick layer(s) of fat. Don't fight against yourself.
Have fun burning fat faster!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts to keep shaping your body faster!
