Long, sluggish workouts will not help you achieve your ideal body!You need to pick up the pace and cut your exercise time in half. Interval exercise is the most effective way to burn fat. What’s even better is that your exercises will be brief and to-the-point. You also don’t have to go out and acquire a large piece of equipment that will accumulate dust. These interval exercises may be done anywhere, at any time, with very little room and equipment.
High-intensity interval training has been shown in studies to provide the following outcomes:
- • A boost in your metabolism
- •It will help you keep your lean muscle mass.
- • You might be able to increase your maximum oxygen consumption (aerobic capacity).
- It has been demonstrated to boost growth hormone, which is necessary for gaining lean muscle mass.
- It’s less taxing on the joints since the training time is shorter.
- • It adds variety while lowering the risk of repetitive use injuries associated with exercises such as jogging.
- • It is the most efficient training method, with short and intense sessions that save time.
You may do these intervals two to three times a week, either on their own or in conjunction with your Female Fat Loss Over Forty regimen. It’s better to rotate these exercises, so don’t perform them two days in a row or repeat the same one (have a day of active rest between these intense workouts). The beauty of intervals is that they can be combined to create a quick and powerful mini-exercise that will help you burn a lot of calories.
What’s the best way to get started?
Before you begin your exercise, make a plan. It will be simple to do, and there are several possibilities. For good exercise, you don’t need much in the way of specific equipment. All you’ll need is your own body, a pair of dumbbells (or soup cans! ), and maybe a skipping rope.
There are three alternatives available. You may use any of the recommendations below or create your own mini exercises for each of the options. Once you’ve mastered it, creating your own routines for unlimited variation will be a breeze.
The procedure for each of the sets is as follows:
- • For the 20/10 set, you will work for 20 seconds and then rest for 10 seconds.
- • For the 30/05 set, you will work for 30 seconds and then rest for 5 seconds.
- • For the 50/10 set, you will work for 50 seconds and then rest for 10 seconds.
This plan is appropriate for high-intensity exercises. The set has twice as much work as rest, and this timing protocol is known as a “tabata.” Make sure to take a day off between tabata exercises due to the intensive nature of this routine. Depending on your energy level and time constraints, you may complete one to four sets of this interval regimen. If you’re just completing this interval once throughout your exercise, you may do it up to four times. As a metabolic enhancer, this may be used for any exercise.
One or a combination of the following options may be considered for this protocol:
- • Football fast feet
- • Take a step forward, leap forward
- • Butts kicking
- Knees that are too high
- • Alternate jump lunges
- Do a drop squat
- • Squat jumps
- • Speed skaters’ lunge leaps
- • Burpees
- Climbers of mountains
- Rope jumps
- • Jacks
• In Set 1,
alternate squats and squat leaps.
This means you’ll perform 20 seconds of squats, 10 seconds of rest, and then 20 seconds of squat leaps, 10 seconds of rest, and so on.
- • Perform two sets of burpees.
- •This entails doing 20 burpees for 20 seconds, then resting for 10 seconds before repeating. 3rd Set
- Mountain climbers and speed skaters alternate lunge leaps.
- • This entails performing 20 seconds of mountain climbers, followed by a 10-second rest before performing 20 seconds of speed skater lunge leaps.