Total Body Workout: Blast Fat & Build Muscle

A great way to bust boredom and break through a weight loss plateau is to combine cardio and resistance exercise into one short butt-busting workout. The benefits of this exercise combo are immense. This way of training allows you to simultaneously burn fat and build muscle. Because the workout never lets up, your heart rate remains elevated improving your endurance and allows you to burn as many calories as regular cardio. Indeed, research shows that you can get equal or better fat burning benefits compared to treadmill running. This workout is short, but intense. Not only are you saving time, but it also has a pronounced effect on EPOC (excess post-exercise oxygen consumption), boosting it significantly. EPOC is also known as the afterburn, and basically means you continue to burn calories after you’ve completed your workout – for up to 48 hours afterwards! In other words, this workout will blast fat, boost your metabolism, tone your body and increase strength. Lastly, this workout does not require any fancy equipment and you can do it in the comfort of your own home.

The workout lasts about 25 minutes. It is a HIIT style workout, in other words, short and sweet, but intense. During the workout you need to keep moving. The overall aim is to switch exercises, but to never stop moving. Don’t forget to warm up before and cool down afterwards. If you have any injuries, illnesses or other health condition, see your doctor before doing this workout. 

Do each of the following exercises for one minute. If you are a beginner do the routine just once, otherwise repeat 2 times. Between each exercise allow for a 1 minute recovery  interval. During the recovery interval keep moving:

  • Level 1: Skip from foot to foot or march in one place at a pace that allows you to recover and catch your breath.
  • Level 2: If you are more fit make the recovery interval a little more challenging. Do side to side skater steps, jump from foot to foot at a vigorous pace or climb up and down the stairs at a moderate pace.
  • Level 3: If you are very fit, do side to side skater jumps,  jump rope or briskly climb up and down the stairs.

If you can, do the routine twice. It’s better to keep the cardio recovery intervals easy and repeat the routine 2x than to make it hard and just do it once. As you get more fit you can make the cardio intervals more challenging. This will ensure that your body doesn’t get used to the routine, allowing you to keep burning the maximum amount of calories. 

Blast Fat Build Muscle

Exercise descriptions are continued on the next page.

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