Grab a Pair of Dumbbells and Get Ready to Burn Fat With This 40-Minute HIIT Work…
Grab a Pair of Dumbbells and Get Ready to Burn Fat With This 40-Minute HIIT Workout Diet plays a huge role in weight loss but ACE-certified fitness trainer John Kersbergen told POPSUGAR that workouts that incorporate high-intensity intervals plus strength training are also part of the equation. HIIT workouts can help you burn fat and get leaner and strength training will help you build muscle which will improve your overall body composition. Trainer and fitness expert Jillian Michaels agrees with combining HIIT and strength training to lose weight. She told POPSUGAR that HIIT amps your calorie burn during the workout as well as your EPOC or afterburn and it accelerates how quickly you get more fit because of the intensified stress adaptation response. As for strength training she added Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right. Theres no need to suffer for hours at the gym; John said The whole workout including warmup doesnt need to be more than 45 minutes to be effective. And three to four times a week is enough. While you could spend money on a fitness trainer and a fancy gym this effective workout is absolutely free it takes just 42 minutes and you can do it anywhere as long as you have a pair of dumbbells. Fat-Loss Workout Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds) but you may prefer to keep two sets on hand just in case you want to go lighter or heavier depending on the exercise. Choose a dumbbell weight that allows you to perform all 12 reps without stopping. Directions: After warming up for a few minutes with some jumping jacks hip circles and plank walkouts follow the directions below. For each five-minute section perform as many rounds of the two-move workout as you can until the five minutes are up. Push the pace as hard as you can knowing you get to rest for one minute afterward. Then move on to the next five-minute section and so on until the 42 minutes are up. Turn up the music and have fun! 0:00-5:00 Do 12 reps of each High-knee skips Dumbbell thruster 5:01-6:00 Rest 6:01-11:00 Do 12 reps of each Jump squat Deadlift with front row 11:01-12:00 Rest 12:01-17:00 Do 12 reps of each Plank jack Alternating forward lunge with bicep curl 17:01-18:00 Rest 18:01-23:00 Do 12 reps of each Lateral bunny hop Dumbbell sumo squat 23:01-24:00 Rest 24:01-29:00 Do 12 reps of each Burpee Seated Russian twist 29:01-30:00 Rest 30:01-35:00 Do 12 reps of each Squat jack Plank with dumbbell row 35:01-36:00 Rest 36:01-41:00 Do 12 reps of each High knees Bicep curl and overhead press 41:01-42:00 Rest Keep reading for details on how to do each move. Related: This 30-Minute HIIT Workout Is Better For Weight Loss Than a 30-Minute Run
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