It is commonly believed that for fat burning it is best to manipulate the number of repetitions, from 15 to 30, but it is tedious and far from the only tool, moreover it does not give the necessary metabolic response. Multi repetition programs look dull, and if the exercises are performed primarily on machines, they do not produce the expected effect at all.
The fat-burning workouts described below not only help to maximize metabolic response, but will also make the training process interesting.
The superset is the most popular type of fat-burning workout approach, where two exercises on opposite muscles go in a row.
- Lunges on the move;
- Straight-leg barbell/dumbbell pulls.
A two-set is when two exercises of the same type are performed in a row without rest in between. Many people confuse superset and two-set, but they are fundamentally different things.
- Bench Press;
- Dumbbell Press.
Trisets, like a superset, this type of fat-burning workout approach can combine three exercises on different muscle groups.
- Seated dumbbell press;
- Bench Strokes;
- Barbell pulls in a bent-over position.
Duplicates are also interesting, where three exercises are performed in a row without rest, but the first and third approaches are duplicated.
- Leg curls;
- Leg extensions;
- Leg curls.
Combi-sets, like supersets, are performed in a row, but there is no anatomical connection between the exercises.
- Pull-ups with a wide grip;
- Upward barbell press.
Hybrid approaches - when two or more exercises are combined into one. There can be as many variants as your imagination allows. The main thing is that all movements must be performed correctly technically.
- Lunge + lunge in movement + squat;
Or
- Lunge + lunge + squat + press up (on the raise);
Or
- Sumo squat + pulling up to the chin;
Or
- Lunges + dumbbell curls.
Interval sets - periods of maximum load and active rest alternate with each other. It is not the number of reps that is important here, but the time spent on performing the movement. The number of rounds depends on physical preparation - from 4 to 10, for example.
- Burpee with push-ups (maximum load);
- Lumberjack (active rest, of course, depending on the weight of the load).
Or
- Walking for 1 minute;
- Free running 1 minute;
- Sprint 1 minute.
Circle workout - several exercises combined in one circle, usually the load is given to the whole body. There may be from 4 to 10 exercises and from 3 to 6 circles. There is no rest between exercises, between circles - until the breath is restored.
- Sumo squats with a pull to the chin;
- Lunges in motion;
- Hyperextension;
- Pull-ups;
- Dumbbell press on an incline bench;
- Curls.
Aren't you forgetting anything?
The principles of a fat-burning workout
Of course, the main factor in fat burning is nutrition, but exercise is not only a calorie expenditure, but also a way to subject the body to one goal. In this case - getting rid of fat with maximum muscle preservation (read: health, metabolism and beauty figure).
So, what should be in a fat-burning workout:
Energy-intensive multi-joint exercises and compound approaches (any of the above);
2. full-body workouts or a two-day split;
3. Number of repetitions from 6 to 20;
4. Free weights, not weight machines;
5. A combination of low-intensity and high-intensity cardio;
6. Adequate progression (increase in weight, number of reps, approaches, reduction of rest pauses, etc.);
7. Changing the order and substitution of exercises, changing the program once a month.
These fat-burning approaches and principles can be used in any program - in a training program in the gym or at home, when planning a cardio session.
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