Would you like to work out for longer but just don’t have the time?
Would you like to work out harder but just don’t have the know how?
Would you like to burn more fat, and increase muscle definition?
Here are 4 hacks for your workouts to maximize your training and transform your next gym visit so you can burn more calories in less time.*
Rest But Don’t Stop
You really should be resting between your sets and if you want to increase muscle and strength that should be at least 90 seconds each time.
But resting is a great time to do your cardiovascular workout.
This will have a dramatic effect on your calorie burn and be more efficient with your time.*
So don’t burn more time, burn more calories……and Skip.
Skipping uses nearly all the muscles in the body.
An average guy could burn over 1000 calories in just 1 hour of skipping.*
That works out to over 30 calories every rest period.
HIIT to Drop Fat
HIIT stands for High-Intensity Interval Training and is one of the most effective ways to burn calories and drop fat.
You will also improve your stamina and general fitness level.
How do you do it?
Choose an exercise, like cycling, rowing or running, that you can do to maximum exertion.
Warm up for two minutes then go to your maximum speed for 20 seconds.
Slow down to recover for 10 seconds.
Then go to your maximum speed for 20 seconds.
Do not lower the intensity.
Keep this going for between 6 and 8 rounds.
You will burn an extreme amount of calories, giving your metabolism a boost to continue burning calories for the next 48 hours.*
Doing your workout early in the day is one of the best ways to improve your consistency and effectiveness.**
If you wait till later in the day you may not get to work out at all as other important matters demand your time and attention.
Also, working out early in the day gives a good jump-start to your metabolism.
Which means you keep burning calories while you get everything else done.
Additionally it sets you up for the day.
A good training session will send ‘feel good’ endorphins running through your body and help you feel great for the rest of the day.
Beat the Clock
Work smarter and work harder!
When you set yourself against the clock you work smarter.
Your training sessions will become more time efficient.
You should actually save precious time and make the best use of it.
It also forces you to work harder.
Trying to complete a certain number of training circuits within a set period of time will push your body and help you keep focused.
When you do those training circuits again try to beat that time.
Your workouts will become increasingly intensive and you will see the effects in your calorie burn.
What’s more, you will be so intent on beating the clock that you won’t even notice how hard you’re working.
Why put it off?
These 4 simple tricks will increase the effectiveness, efficiency and results of every single workout you do from now on.*
Start hacking now and burn more fat.
** Wyse, J. P., Mercer, T. H., & Gleeson, N. P. (1994). Time-of-day dependence of isokinetic leg strength and associated interday variability. British journal of sports medicine, 28(3), 167-170.
Fitness Disclaimer: This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.