If you have only 45 minutes to workout, a couple of times a week, and have access to only a bench, dumbells, and an exercise ball - then this is how to shape up fast.
Minutes 1-20
1. Interval training
This is far effective and more efficient for fat burning calories than the boring cardio.
Interval training is alternating periods of hard exercise followed by period of easier exercise.
An example would be run for 60 seconds followed by walking for 60 seconds. The 60 seconds of walking allows you to rest and repeat the next phase of running.
Minute 21-40
2. Strength Training
- The workouts are done in pair of exercises, a 'Superset'
- a combination of upper and lower body exercises
- Do one set of the first exercise followed immediately by the next - and rest 1 minute before repeating the cycle twice again, a total of 3 sets
- A total of only 3 Supersets is required
- Superset 1:
Lying Hip Extension, do this 8 times followed immediately by performing a plank, with a 15 second hold. Rest for 1 minute and repeat 2 more times
- Superset 2:
Bodyweight squat, do this 10 times, followed immediately by performing a bird dog, with 5 repetitions each side. Again rest for 1 minute and repeat for twice
- Superset 3:
Stickups, do this 10 times followed immediately by an Ab curl up, 6 times. Again rest 1 minute and repeat 2 more times
3. Look at alternating your workouts every 4 weeks to avoid plateaus and boredom. And as you get stronger and fitter, increase the intensity for more fat burning results
The best part is - these workouts can be done at home, with minimal equipment.
The key point to remember is 'Cardio' doesn't boost your metabolism after exercise. Only a combination of challenging strength training and interval training can do that - while you work, sleep, and eat.
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