Treadmill is good, but it’s not the only one thing to to explode your fat and transformed your physique.
You don’t need to run only to burn calories. In fact, if your goal is to burn fat, change of program’s type, intervals them. This will surprise your body to make intense period of work with short recovery times. This keeps a session of high intensity, which is extremely effective in changing your body. Intense circuits stimulates hormones that build muscle.
The key is to include movements that challenge your entire body in one session. Catch your breath but don’t be fully recovered before attacking the next round. Include at least one day of rest between workout and you will see results that a treadmill can never explain. Try these 3 alternatives to traditional cardio .
How to do it: Do exercises with a letter type (marked “a” and “b”) in alternation, so that when you complete a series of “a” made whole “b” and repeat until everything are completed.
Tip: If a medicine ball is not available, you can do exercises with dumbbell or cable.
1a. Bulgarian Squat: 3 sets, 10 reps (each leg), Rest: 60 seconds.
Get in lunge position with a dumbbell in each hand. Put a foot on the bench behind you. Lower yourself until your knee almost touches the floor, then back up. Do 10 reps and switch legs.
2a. Leg Curl with medicine ball: 3 sets, reps to failure, no rest.
Lie on your back and put your heels on the medicine ball. Raise your butt and lift one leg. Now you only have one leg on the medicine ball. Keeping your hips raise and fold the legs to bring the ball to you and unfold. Make it to failure and once complete, switch legs.
2a. Plank: 3 sets, hold as long as possible.
2b. Glute Bridge: 3 sets, reps until failure (each leg), Rest: 30 sec.
You lie on your back and bend your knees to 90 degrees. A leg on the ground and the other lifted. Push the foot to lift your hips until your body makes a straight line and return to the starting position. Repeat the movement until failure, then switch legs.
Strength Circuit Mode
3 phase Rest: 30 sec. between each phase.
Dumbbell swing: Take the dumbbell so that the ends of the plates are perpendicular to the body. Lean back with your legs bent as if you were going to do a deadlift. Swing the dumbbell between your legs and push your heels so that the dumbbell is reflected above your head. Control the return movement to return to the initial position. This is a reps that lasted 30 secs.
Inverted Row with chairs: Sit on the floor between two chairs whose seat face to face and a broomstick or a bar top. Hold the bar and made sure that your body makes a straight line. The only thing that touches the ground should be your heels. Keep your abs tight and your buttocks and pulling until the bar touches your chest.
Squat jumps: Stand upright with your feet shoulder width apart. Start by doing a normal squat and when you go make a explosive jump. When you land, lower your body so that you are in a crouched position to complete one repetition. The landing to make the smoothest possible way.
Plank : 30 secs.
Jog with high knees: 30 seconds
When it’s over, do it again.
A tour not Traditional
The circuit is :
10 Burpees : 10 Sets: 3, 1 min. rest.
20 Hopping Lunges : Sets: 3, 1 min. rest.
3 minutes Plank : 1 min. rest
2 minutes Plank : 1 min. rest
1 minute Plank : 1 min. rest
Lateral Hop Skater: Sets: 3, 20 reps (each side) 1 min rest .
Squat to Press with Dumbbells 10kg (20 lbs): Sets: 3, 25 reps, 1 min rest.