Everyone seems to want to burn maximum fat, in a minimum amount of time. This can be possible, however it is not always easy. By adding intensity to your workout, cutting back rest time and challenging yourself... results you desire are achievable!
To change you workout routine and increase intensity, be open to new ideas and give some new techniques a try.
1. Decreasing rest time by supersetting
Decreasing rest time between reps keeps the heart rate high, challenging your body to burn more fat. Try taking 2 or more exercises of the same body part, and performing them consecutively, with no rest. then once completed the 2 (or more) exercises, rest only 30 seconds before repeating the superset again. Repeat x4
ex: Pulldowns superset with Cable rows.
Pulldowns8-12 reps, (no rest) Cable rows 8-12 reps (rest 30seconds) repeat x4
2. Countdown reps
Countdown reps are a great way to challenge you to push your body to the limit. Three exercises back to back, no rest, counting down from 10 until 0 reps left. Just as it sounds. You can choose a variety of exercises, bodyweight, dumbell or barbell exercises work best, as it can all be done in one workspace.
ex: Pushups/crunches/burpees complete until finished 10,9,8,7,6,5,4,3,2,1.
Cleans/deadlifts/pushups
jump squats/ jump lunges/step ups on bench
3. sets for time
Challenge yourself by completing your workout and timeing yourself. Choose some exercises with a set number of reps, write down the time it takes to complete it, try it nest week and break your record!
ex. 100 squats/100 push ups/ 100 sit ups
4. combining compound movements
Combining compound exercises can be used to target multiple muscle groups at once. Compound movements, such as squats, use the most energy to recover, burning the most calories even at rest. Furthermore, large muscle/multiple muscle compound movements produce the most growth hormone, which helps build lean muscle.
ex. Create into one rep using barbell: clean, press, squat, behind head press, burpee. Repeat x 10
5. finish with burnout/drop sets
After completing your workout, further exhaust the muscle by finishing with drop sets. Dropping the weight can allow you to continue the reps. Muscle growth and fat burn occurs when the muscle is pushed passed failure!
ex. On the last set of cable lat pulldowns, drop the weight by 30%, continue until failure then drop another 30% until unable to complete any more reps!
