Lose Body Fat Fast With High Intensity Workouts

High intensity workouts make for efficient fat burning. They take a lot less time and stimulate muscle building and fat burning hormones. That leads to increased metabolic rate and long-term fat burning as your body continues to use fuel to repair itself even while you are fast asleep.

Let me show you how to lose body fat as well as increase your muscle mass, improve muscle density and develop muscular strength. You’re going to be able to work out for 10 – 20 minutes and accomplish what most gym rats cannot after hours in the health club. You are going to burn body fat efficiently.

High intensity interval training (HIIT) is not for everyone. You going to have to be in reasonably good physical shape, but if you can handle it, it’s the best fat burner out there.
Interval training can be tough when you’re starting out but 15 minutes can really make a difference in your ability to get the job done. Level “one” is easy going while “five” might be equivalent of a nice even power jog; “nine” has you moving like the devil is behind you and “10” feels like an eternity in hell.

I would recommend you don’t even start with 15 minutes at the beginning because it’s going to be rough on your body. A 10 minute high intensity program to start is enough to get you going. You’ll choose from a number of exercises that incorporate large muscle groups going at high intensity for a short period of time. I like sprinting, spinning, jump rope and elliptical machine.

What these exercises have in common are the major muscles in the glutes, thighs and calves. High intensity exercises should be repetitive but allow you to go all out or turn it back down to a resting position. I mentioned starting off at “one” intensity and moving up to a “five”; after that, we take it to a “nine” and then take it all the way to a grueling “10”. This can be done in a matter of 30 seconds with 90 seconds rest.

At the peak of your intensity level you may only hold that level “nine” for a few seconds before bringing it back down. The goal of the workout is to build your peak with each repetition. For example, a beginner working with a jump rope may do 20 skips at a moderate pace before picking it up to a higher intensity of 30 skips. The next 40 skips are done even faster followed by 20 skips at the highest intensity level.

In between each skip session you may walk in place with a jump rope for 60 seconds to catch your breath in preparation for going higher. This process holds true whether you’re on a bicycle or sprinting down the track. Beginners should start with 30 seconds intervals; work a jump rope for 30 seconds, take 90 seconds for your rest interval and go at it at a higher level for 30 seconds.

Intermediates can go for 30 seconds then take 60 seconds for your rest interval then go at a higher level for 30 seconds. When you’re ready to go to the advanced level, you’ll take 30 seconds with a 30 seconds rest interval before launching into another quick set at a higher intensity. Just start with six intervals and then work your way up to 12.

For best results change up your exercise preference; for example cycling on Mondays, sprints on Wednesdays and jump rope on Fridays. So that’s the best way I know how to lose body fat fast

Keep Moving, Stay Fit,

Martin Bolduc, CPT, ACE, BCRPA

** Martin Bolduc is the author of the Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. Martin helps hundreds of clients to reach their goals. Get your Special Report on Express Fat Loss

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