You can get fit and trim in as little as 20-25 minutes a day with some of the most amazing exercises for weight loss. Many of these systems focus on the use of compound exercises to maximize the body’s ability to build muscle fast. There are several different variations on compound exercises but they all focus on the use of multiple joints and multiple muscle groups to complete an action.
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The squat exercise uses heavy legwork to release a surge of growth hormones when the body is at rest. Another exercise similar to the squat works nearly every muscle in the body; this is the dead lift. It is an incredible compound exercise for both fat loss and muscle building in the back, shoulders, abs and thighs.
Try lunges for a change of pace. There are several variations to execute; stationary lunges with or without weights as well as side step lunges for inner thigh development. Lunges work your glutes as well as your hip flexors.
Upright rows make a fantastic exercise for the shoulder muscles. Go ahead and do five sets of 12 reps to get the most out of your workout. One of the all time favorite upper body exercises is the push-ups. You can do variations on this time-tested technique but for a really good pump try it low and slow.
Be sure to take your time going down while counting to 30 before you come back up. Be sure to keep your form and pay attention to your elbows. There are many people who have trouble with this exercise but I recommend it wholeheartedly – chin-ups are great for overall upper body strength.
Explore High Intensity Interval Training for a challenging workout. This is the fat burning routine that many athletes are using to increase their lung capacity while improving overall performance. The idea is to go full out for 30 seconds and then rest before starting over again for a full blast of 30 seconds at high intensity.
You rest or slow down in between sets from 30 seconds to 90 seconds depending on your fitness level in the exercise you’re doing. For example if you’re cycling, you can warm up for five minutes and start pedaling for 30 seconds. Repeat for 10 sets.
Coast for 30 seconds to 90 seconds as your rest and then begin pedaling furiously for another 30 seconds. Continuous process for 10 reps and seek to reduce your rest time until you are doing a 30/30 split. Make your goal to reach 8 to 10 sets with 30 seconds rest in between each set.
Using a jump rope, you can apply the same principle in order to build stamina and endurance while burning fat. You can literally use this strategy to blast fat from your body in 30 to 45 days. Doing sprints can be a great way to burn calories and fat when applied to high intensity interval training.
The wonderful thing about this type of exercise is the short duration. Most workouts last between 15 and 20 minutes. Elliptical exercise is also take advantage of HIIT without having to spend an hour a boring cardio. Be sure to get a five minute warm-up prior to your high intensity workout.
Any of the above techniques can bring you to fat burning muscle building success. Resistance training is one of the most efficient ways to burn body fat and build muscle. Remember that muscle when activated, burns body fat even at rest. With this kind of training, you’ll be able to benefit from these exercises for weight loss.