One mistake that many people make when trying to lose fat and build muscle is, exercising too long.
YEP, you heard that right!
You see, the old school thought process of jogging for miles on end is, well, WRONG. There is nothing wrong with jogging, and if you like long distances, that’s cool too, but studies have shown that SHORT bouts of INTENSE exercise are far better at producing results if one is trying to burn fat and build muscle than long, slow, cardio. The type of workouts you want to include in your program are called:
H.I.I.T. or High Intensity Interval Training.
HIIT workouts are intense, true, but they are also short in duration, and you can actually achieve your goals with workouts that last no more than 25-30 minutes. To do a HIIT workout, simply choose an exercise that you can do very intensely for just 20-30 seconds, then follow it with a much more relaxed intensity movement for 90 seconds to 2 minutes, then repeat. Each period of intense exercise followed by the rest period is called an INTERVAL. Combine just 8-10 intervals and you have yourself a HIIT workout! One of the easiest HIIT workouts to create is SPRINT INTERVALS and it looks something like this:
Warmup for 5 minutes (jumping jacks, medium paced walking, light jogging, bodyweight squats etc.)
Sprint as fast as you can for 25-30 seconds
Walk slowly for 90 seconds to 2 minutes
REPEAT (10 intervals total is a popular number, but you can vary based on your level of fitness and current goals)
If sprints aren’t your thing, no worries, you can use ANY exercise that will allow you to perform the movement intensely for a short duration. This could be an elliptical machine, boxing, kettlebell swings, mountain climbers…there are plenty of options. The key is to perform the movements VERY intensely, get that heart rate up high, then slow things down during the rest portion.