Contrary to what you may have heard, you don’t have to spend hours in the gym to lose weight and get fit. If you want to see a significant change in your body you will need to focus on maximizing the time you spend in the gym by working out more efficiently. Here are 8 ways you can burn more calories in the least amount of time.
1) Focus on Compound Workouts
To build and create a lean toned body you need to stimulate your growth hormones.Compound moves stimulate your muscle building hormones. Stimulating these hormones through exercise will give your metabolism a welcome boost! The more muscles you incorporate during your workout the more calories you burn.
2) Add Resistance To Your Cardo Sessions
Change up your normal walking, jogging and running routine by adding resistance to your workout. Up the incline, add some hills, or even throw on a weighted vest! This added resistance will work your muscles harder and get your heart pumping, forcing your body to burn more calories per workout (20 to 50 percent more)!
3) Tabata Training
The quick burst of high intensity moves makes this workout kick your metabolism into high gear. Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat than a traditional 60-min aerobic workout.
4) Jump Rope Between Sets
Jumping rope is one of the best cardiovascular exercises there is. It keeps your heart rate elevated while working the whole body. Instead of sitting around between sets, skip rope for 60 seconds. This is called “active recovery” and can increase caloric expenditure while preventing muscle breakdown.
5) Do Circuit Training
Doing one exercise after another with little or no rest keeps your heart rate at an efficient fat-burning level. The idea is not speed, but exercising continuously. Since there is no rest in-between sets and working multiple muscle groups per workout you are increasing your calorie burning significantly.
6) Add Sprints
Sprinting is the Mac-Daddy of calorie burning! Sprinting causes significant caloric expenditure and is great for excess post exercise oxygen consumption. Basically adding sprints to your cardio sessions will burn a ton of calories and rev up your metabolism.
7) Use Supersets and Giant Sets
Not only are supersets time efficient, they help build muscle and burn fat. The added intensity of Giant sets recruits more muscle fibers per work out, due to such an overload this will burn more calories and builds over-all strength faster than traditional weightlifting.
8) Add HIIT Workouts
High Intensity Interval Training causes metabolic adaptations that enable you to use more fat as fuel. HIIT increases the length of time it takes your body to recover from each exercise session, this improves your fat-burning potential. Another benefit from these interval training workouts is that they increase the amount of calories you burn not only during your exercise session but long after your workout is done. With HIIT you burn a lot of calories in a short period of time.
So if you really want to start seeing some results from your workouts switch it up a bit with a few of these suggestions.