Hello there! I hope you’ve had an active, healthy week. This Friday, I’m sharing my Top 5 Workouts for weight loss. I hope you find a workout to try. Let us know how it goes!
1. Cardio Intervals
Whether you prefer biking, rowing, running, or swimming, intervals are one of the most effective ways to scorch calories and burn fat. Anyone can train using intervals. You simply alternate between periods of high intensity and low intensity during your workout. Interval training burns calories much faster than steady-state training, which is what most of us do most of the time. Intervals add fun to the workout by switching things up and the possibilities are endless. To plan your cardio workout click here.
Remember how quickly you’d run around as a kid FOR FUN?! It’s time to be a kid again. Sprinting is one of the most efficient ways to build muscle, strength, and burn calories. A 20-minute workout consisting of high-intensity sprints can burn as much as 1 hour of exercising at lower intensity.
While it may be tempting to go out and push yourself hard immediately, resist the urge and ease yourself into sprinting to reduce chance of injury.
3. Sprinting… UPHILL or Incline training
What’s more effective for losing weight than sprinting? Sprinting uphill. You will burn more calories by working more muscles (the glutes get lots of action going uphill!). Finding a hill and sprinting up, then walking or jogging down is a great way to integrate this into your workout routine.
Walking and biking uphill are also excellent ways to burn more calories and drop weight.
Possibly my all-time favourite exercise, this move does it all! Since it’s a full body exercise that utilizes large muscle groups, it burns lots of calories. Additionally, this exercise requires no equipment and can be done anywhere in very little space. How to do a burpee:
a. Start in standing position
b. Squat down and place hands on the ground in front of you
c. Kick your feet back, while keeping your arms extended, as though you are in plank position
d. Optional: Complete a push-up
e. Quickly jump feet back into squat position.
f. Jump up out of squat position.
That completes one burpee.
To watch an example of how to do a burpee click here.
5. Pushing Away the Plate
If you are on a mission to lose weight, the most effective exercise you can do is to consistently push away the plate before you are full. Don’t eat out of boredom or just because it’s there. Eat mindfully. Eat only when you are hungry. Eat mostly real, whole foods. Try not to eat late at night either, mindlessly snacking in front of the television is not a good idea and it is a sure way to stack on the calories.
I hope these workouts offer you some inspiration to switch things up in your routine. Play around, and mix these up. Do burpees between sprints or add some hill sprint repeats to the end of your bike ride. And, most importantly, have fun!
Stay fit healthy happy and Nourished!
Louise co –founder of Fresh Start
Fresh Start is a fitness and wellness retreat set in the beautiful rolling hills of Chiang Mai , away from the hustle and bustle of the city! Food comes from our very own organic farm and served by our wonderful Thai staff at the Radiance restaurant. We have a very specialized fitness and wellness program on our weight loss boot camps to help our guests regain their inner and outer radiance. We hope you like our 5 tips for losing weight!Here is the link to our program page to see exactly what we do –program page.