This workout burns more fat than running – Body weight workout
You have a weight loss goal in mind and you want to get there the fastest way possible. Who doesn’t? I am an efficient person and always looking for ways to maximize my time and get stuff done quickly. I am sure you are the same way. And I’ve learnt that a smart diet choice is as important as the exercises you do. Running can be a great workout for those built for it. Most encounter problems like tendonitis, plantar fasciitis and IT band syndrome to name a few. Body weight workouts are your answer.
Think about it, you are basically doing plyos the whole run. You are using the momentum of your feet to take the next step, and that can take a toll on your body with a long run. I can probably go 3 miles without any issues anything after that my hips, knees and feet start hurting. Full disclosure: I am flat footed. There is a better way to burn fat and calories and that is Body weight workouts.
A 2013 study, 16 fit adults participated in a 20-minute body weight circuit, which included exercises like pushups, burpees, squats, and lunges. John Porcari, the lead researcher and head of the university’s performance lab, says the participants burned an average of 15 calories per minute, nearly twice the rate expended during a long run.
The key to the efficient burn is effort, says Porcari. “You should be feeling extremely uncomfortable. If you aren’t exhausted by the end of this body weight workout, you aren’t doing it right.”
The researchers modeled the circuit after high-intensity interval training (HIIT), a workout style that includes periods of intense effort followed by a short recovery.
“What it all boils down to is overtraining specific metabolic systems,” says Porcari. “You can only run a race at a certain pace for so long. When you do high-intensity interval training, you shift that threshold up. It’s why athletes do intervals.”
The object of any workout is to burn as many calories as possible, whether its during after after the workout. By after I am talking about EPOC or excess post oxygen consumption. Most commonly known as the after burn. If you take too much rest time or do not push yourself, you won’t feel these affects. Below is a weeks worth of workouts that you can do, try to get through as many rounds as possible to make your body burn more calories and fat.
Do as many rounds of these body weight workout as you can aim for at least 30 mins and you will burn more fat that you would running because you are using your whole body.
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Author: Monica Perry
I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I help women get fit quickly with the most food and least exercise.
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