5 Fat-Burning Exercises for When You’re Short on Time
Let’s talk about maximizing our time when it comes to working out. When I moved to Mayo I had a goal to lose weight and get myself back into feeling great about myself again. I was almost 11 stone which is totally fine but I always floated around the 9 stone mark in my ‘fit years’ so I wanted to make some changes.
I was to embarrassed to join a gym (an unfit and overweight PT (in my eyes) using the gym #mortified) I shouldn’t have worried but I did and I also at that time simply could not afford a gym membership, I didn’t have a job when I moved here first so money was tight, on the flip side I knew how and what to do to get myself back into a healthy state so in less than 2 months I was 9 and half stone and feeling healthy as a horse and better still stayed that way (that was over 2 years ago now) I designed and mapped out my own home workout. I will talk about nutrition in a later blog post and what I did to lose the weight and my dietary change but first;
Let’s talk about how you can maximize your time efficiently when it comes to working out. Just FYI: I lost over 1 and a half stone before I ever set foot in a gym down in Mayo so I know working out at home works (If you do it)
We don’t always have the time to fit in a full workout at the gym. When you factor in getting there, warming up, doing the workout, cooling down, getting showered, and then getting home, it can take out a sizeable chunk of your day which just might not always work with busy schedules.
Thankfully, there’s still something you can do.
To understand how beneficial a movement is going to be for fat loss, you need to take into account two factors:
- How intense is it?
- How many muscles does it work?
To get the best results, you want the answer to the first question to be “very” and the second to be “a lot”. The more muscles you’re working, then the more calories you’ll burn. Therefore, full-body exercises that require explosiveness, power, and speed across your whole body are going to be ideal for burning as much fat as possible.
Now, when it comes to saving time, there’s a specific style of exercising that’s designed for maximising results called HIIT. HIIT stands for High Intensity Interval Training and simply involves alternating between periods of high intensity and low intensity. For instance, you might spend 20 seconds doing burpees and then have 10 seconds of light jogging on the spot. You would then move onto the next exercise for 20 seconds and so on and so forth.
The best bit is that HIIT has been shown to burn as many if not more calories than low intensity steady state cardio (such as jogging or cycling) in half the amount of time. Most HIIT sessions last between 20-30 minutes although they can last around 10 minutes whereas most cardio or gym workouts will be between 45-75 minutes.
The top 5 fat-burning exercises that require minimal equipment are:
- Mountain Climbers
- Jump Squats
- Bicycle Crunches
- Kettlebell Clean/Snatch
If you’re looking for a short workout, then give this a try: spend 30 seconds completing as many reps as you can on the first exercise, then enter in 20 seconds of active rest before going onto the next exercise. Complete the full 5 exercises and go through the list 3-5 times
depending on your fitness level and available time. By the end of the session, you’ll not only have managed to get a real sweat on, but you’ll still have plenty of the day left to be productive.
Let’s make it even easier, all you have to do is hit play and follow along!! Always make sure you warm up before competing any workouts.
Let me know if you have any questions or if you complete the workouts, I would love to hear from you 🙂
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