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  1. #1
    DF VIP Member Nikki's Avatar
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    Info Intensity workouts to burn fat

    3 high-intensity workouts to burn fat
    and increase fitness







    HIIT it

    Slow and steady doesn’t win the race. A recent study in the Journal of Physiology found that high-intensity interval training (HIIT) on a bike can provide all the health and fitness benefits of riding continuously but more slowly for a far longer period of time. Short bursts working at 75% of your maximum heart rate or higher will boost your metabolism, burn more fat at rest, and earn you the muscular physique of a sprinter rather than the slight frame of an endurance athlete. Choose one of PT James King’s three workouts to slash your gym time, your belly, and your 10k PB.
    1. HIIT the treadmill


    • i. Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
    • ii. At minute three increase the gradient to 10%.
    • iii. Continue running for 30 seconds then straddle the treadmill (jump off the belt).
    • iv. Rest for 30 seconds while you increase the speed by 5kph
    • v. Jump back on for another 30-second sprint
    • vi. Repeat this process until you can no longer complete the 30-second set.
    • vii. Allow three minutes' recovery and repeat for desired number of sets (beginners: one, advanced: three).


    2. HIIT the bike


    • i. Cycle at a low resistance for a three-minute warm up at 70-80rpm.
    • ii. At minute three, increase rpm to above 90.
    • iii. Every 30 seconds increase the resistance by one level and maintain an rpm above 90.
    • iv. Continue until you can no longer hold the rpm above 90.
    • v. Allow three minutes recovery and repeat for desired number of sets (beginners: one, advanced: three).


    3. HIIT the rowing machine


    • i. Row at a comfortable pace for a three-minute warm up.
    • ii. Set the screen to display calories.
    • iii. At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
    • iv. Ease off for 60 seconds. Then complete another 60-second set.
    • v. Continue for desired number of sets (beginners: three, advanced: 10).





    - See more at: http://www.menshealth.co.uk/fitness/....sLErox3T.dpuf

  2. #2
    DF VIP Member Tattooed Freak's Avatar
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    Default Re: Intensity workouts to burn fat

    Google "Insanity", if you stick to it and dont eat and drink unhealthy it works!

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