3 Fat Burning Exercises To Start 2013 With A Bang

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 02-01-2013-05-2008

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Today I want to share with you three of the most effective forms of fat burning exercises out there today.

So if you want to take your cardio workouts and results up a level and start 2013 with a bang you better start incorporating exercises right away!

1. Elevated Press Ups

Performing press ups with elevation allows for a deeper lowering phase, firing more muscle fibres across your pectorials than your average nose dive to the carpet.  This move also targets your core muscles, preparing them for what’s to come.

How to perform the elevated press up

a) Assume a press up position with your hands resting on boxes of the same height.  Tense your core throughout

b) Slowly lower your body until your chest is an inch below your hands then push back up to the starting position.  If that’s too easy try the exercise using dumbbells and lift each dumbbell alternatively at the top of the exercise.

Do 10 reps and then rest for 1 minute.  Do 3 sets in total.

2. Short-Interval Skipping Sprints

A skipping rope is simple piece of kit that can burn off 1,000 calories per hour and builds definition in your carves and shoulders.  Spin the rope hard enough and you will trigger the release of human growth hormone – which you need to burn off extra fat.

How to perform skipping sprints

a) Stand on the middle of the rope and pull the handles up – they should reach the middle of your chest.

b) Skip as fast as you can for 30 seconds, then take 30 seconds rest.  If you falter, simply restart when ready.  Once you become more proficient with the skipping rope, progress to skipping gently for 30 seconds and then fast for 30 seconds.

Continue for a total of 5 minutes skipping.

3. High-Intensity Stationery Bike Hill Climb

By cranking up the difficulty way beyond your normal spinning resistance you ensure enough time under tension to bring the huge muscles of your lower body to the front of the fat loss pack by simulating a hill climb.

How to perform the hill climb

a) Start with a 5 minute warm up.  Now up the resistance until you can only just turn the pedals.  Stand up to climb.

b) Focus on using your leg strength and keep your upper body as still as you can to isolate your quads.  Go for 2 minutes and then reduce the tension to zero for 4 minutes.

Repeat 3 times, and then warm down for 2 minutes, making 25 minutes in total.

These are really challenging exercises and will burn fat faster than you thought possible.

If you are more advanced and in good shape and looking for something more extreme I can also help solve your problem.

The Answer?

Hill Sprints

The simple task of hill sprints will put you on your ass sooner than you believed possible. Regardless of how powerful or enduring you think you might be right now.

Hill sprints will challenge your entire body a lot more than sprinting on flat ground.

Your legs have to work more to drive your body onward and upward, and every stride is almost like a little hop, really working your quads, hamstrings, and calve muscles and also your arms if you want to stay in an upright position. All of this muscle work means that your cardiovascular system gets tired FAST.

You will need to take things slow the first few times you do hills sprints. That isn’t because you’re risking any injury – it’s because they are just really difficult!

Once you get used to hill sprints, it’s time to really get serious.

If you are doing ten sprints, try to challenge yourself by doing double that amount. If you do ten, next time try twenty sprints instead, the eleventh sprints won’t really feel much different from the tenth, but the fifteenth is going to be really tough.

If you are really advanced try to add a few exercises into the mix as well, do a set of ten press ups, burpees or jumping jacks at the bottom of the hill, followed immediately by your next hill sprint.

Hill sprints are also one of the safest ways to improve your conditioning because running on a sharp incline drastically reduces the impact between your feet and the ground. Plus, dirt and grass are far easier on your joints than concrete. Ultimately, this means that you can do more sprints, more often.

–Nigel

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Hope you found this post useful to kickstart your fat burning in 2013!  We want to hear if you have your own personal routine that might be helpful to our readers—let’s get 25 COMMENTS, and we’ll be back soon with another cool post.

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