Your answer is with HIIT (High Intensity Interval Training). The HIIT principle is the best way to burn fat without doing long “steady-state” cardio. HIIT is a very effective training technique used to decrease body fat, increase speed, increase VO2 Max, and do all this in less than 35 minutes. The days of doing “steady-state” cardio to get more fit, burn fat and lose weight, are over. Adding in just 20-30 minutes of High Intensity Interval Training allows your body to stay out of the “steady-state” allowing you to burn more total calories in less time. This high intensity training raises your heart rate faster and raises your metabolism longer after your workout is done, then any “steady-state” cardio you are doing now.

Try this treadmill routine and I will guarantee you will start seeing improvements in your fitness and be more fit this month then last:

1. 3 minute warm up walking at 3.3 mph
2. :30 of work followed by :30 of rest set the treadmill to a fast pace for yourself, somewhere between 6.5 mph and 11.5 mph and kill it for 20-25 intervals that is 25 minutes total
3. 2-5 minute cool down walk at 3.5 and keep decreasing the speed

And there you have it Cross Training San Marco Treadmill Interval Blast get on it.

The High Intensity Interval Training does not have to always include a treadmill or bike, try a bodyweight cardio blast. These intervals need to include: a pushing movement (pushup, handstand pushup, etc.), a pulling movement (Pullup, Chinup, Body Row w/ Rings, etc.), a lower body exercise (Squat, Lunges, Hip Thrust, etc.), a core exercise (Plank, crunch), and a cardiovascular full body movement (Sprinting in place, Split Jumps, Jumping Jacks, Shadow Boxing, Mountain Climbers, Burpees, etc.) These routines can be even more beneficial because not only will you be hitting some serious cardio intervals but at the same time you will be building lean muscle through bodyweight strength training. When setting up your next HIIT program be sure to use multi-joint exercises also known as compound movements because they are proven time-efficient muscle builders that deliver more results than single joint exercises. Exercises like squats, pushups, pullups, burpees, and planks are using multiple joints and will guarantee you better results faster.

Try this full body HIIT workout:

Perform 6 Pushups, 4 Pullups (or Body Rows), 6 Squats, 4 Burpees, 6 Crunches every minute for 20 minutes. The first minute you go through the 5 exercises with correct form should take you under a minute, in which your remainder of time is rest, as soon as the clock hits the minute again you are back at it.

Try it and I’m sure you will be feeling it all over for the next few days. That is ok though, your body is now converting your body into a fat burning machine and building muscle!

Last word from your trainer, remember its all about intensity, keep the proper form, perform each exercise and workout to your full capacity this is the only way you are going to see great results. Get out of your comfort zone and Get On It!