It’s the time of year most people want to shed a few pounds and lean out for vacation. Believe it or not, the last 10 pounds doesn’t have to take all summer. In fact, you can shed the weight by giving your workout a (much needed) tune-up.
Follow these simple steps and you’ll be on your way to ditch the last 10 pounds – or the first 10.
Warm up. You’ll be tempted to skip this part – after all, who has time to warm up? However, refrain from bypassing this and take the time to adequately prepare your body. Think of it as routine muscle maintenance. All it takes is five to 10 minutes of your time, and at the end of it, you’ll be ready to torch fat fast!
Spend your warm-up time doing three minutes of this combo: 20 seconds jumping jacks, 20 seconds body weight squats, and 20 seconds of mountain climbers, and continue this until three minutes expires. Next, move into some light foam rolling and stretching moves.
Workout. Now that you’ve spent 10 minutes preparing yourself for the workout, choose exercises that use the most muscle. By doing this, you’ll recruit more muscle fibers, which translates into more calories burned. Long workouts are not necessary and can actually hinder progress.
The exercises you’ll want to choose are called supersets, or complexes. Here you will combine one exercise for your lower body and pair it with one exercise for your upper body. For example, pair a squat with a push-up and do 10 reps of each exercise. Rest for 20 seconds and repeat that complex for three-to-four sets.
From there, you’ll pick two more exercises and repeat the same format. In just 20 to 30 minutes, you’ll have burned more calories than traditional workouts.
Training enhancer. Training enhances, or finishers, are performed after your typical resistance training workout to “enhance” your results. Sure, you could spend hours in the gyms riding the elliptical machine, but you’ll stall progress and face boredom. Most importantly, you’ll spare muscle tissue, which is exactly what you won’t do with long bouts of traditional cardio.
In this part, I suggest spending five minutes of nonstop exercise using 15 second intervals of medicine ball slams and jump rope. Catch your breath if you must, but keep the pace, alternating between the two exercises for a total of five minutes.
There you have it – a new summer workout that won’t leave you exhausted. For more ideas on how to give your tired old workout a tune-up, stop by Leverage Fitness Studio in Forty Fort. “BETTER BODY BOOTCAMP 2.0” starts July 7. For details, check out our Facebook page or call the studio at 570.338.2386.
-Tim Hlivia is the owner of Leverage Fitness Studio in Forty Fort.