6 Exercises For Your Workout And Burn Calories Faster

A daily exercise program is essential to help you burn calories and lose weight faster. It can help tighten flabby muscles, strengthen internal body organs including the heart helping you live longer. It can reduce aches, pains, and stiffness and improve your posture.

If you notice that you put in a lot of time and effort, but the scale is not budging, then it is time to include some shortcuts in your workouts to burn fat much faster.

Workouts that incorporate explosive movements commonly work your muscles harder in less time, thus increasing muscle growth and burning fat faster. They help you work out for a lesser time but still burn more calories, increase strength, and improve performance.

# Plyometrics

Plyometrics areexercises that can develop athletic power. Also called jump training, plyometric exercises such as tuck jumps, squat jumps, and box jumps improve leg strength in a short period. The purpose of practicing these workouts is the same as that of strength training– to develop more significant physical power.2 They are a high-intensity form of exercise placing substantial stress on the bones, joints, and connective tissue.

Plyometrics can be categorized into two: single response drill and multiple response drills. These include exercises with different levels of intensity.

Plyometrics can be performed indoors or outdoors with very little equipment. Jumping in place, standing jumps, and depth or drop jumps accomplished by falling or jumping down a height are a few of the single response drills that are utilized to gain maximum results.

# Pyramid Training

Pyramid workouts canincrease strength and endurance. They go with just about any exercise. Many times, your body will plateau and not continue to make strength or cardio progress. The body has adapted to whatever routine you are doing.

Pyramid workouts can interrupt your routine and cause your muscles to respond to strength and endurance improvements. Pyramid training allows you to use a variety of resistances through a range of 6 to 12 repetitions. Each succeeding set is heavier than the previous one, so it prepares the body for the maximum set while continuing to pump growth-producing blood into the muscles.

# Tabata Protocol

The Tabata protocol is a highly specific method that is popular among elite athletes in speed-oriented sports. The Tabata interval is twenty seconds of high-intensity exercise followed by ten seconds of rest. This interval is repeated eight times to create four minutes of the most intensive training you can imagine.

It differs from the traditional interval training as the twenty-second interval is much shorter than traditional intervals. The rest interval is just ten seconds which is so brief that minimal recovery can occur before the next work interval begins. Add weight to your body, if needed, to make the twenty-second work intervals maximal, in terms of both physical and mental exertion.

# Interval Cardio Workouts

If you want to get more bang for your exercise buck in half the time, interval cardio sessions are the best. Interval cardio training helps build up your cardiovascular base level. It will help to push your fitness level up a notch, introducing the concept of fatigue to the body and teaching you how to drive through it. It works on your speed and power development as well.

It reduces cardio-metabolic risk and improves psychological health. With interval cardio workouts, your intensity varies throughout the workout session. The training session is alternating high-intensity bursts with low intensity or even rest periods throughout the 20-30 minute cardio session.

# Mix Of Cardio And Weights

You can get amazing results by doing a mix of cardio and free weights. The benefit of the combination is that both these styles of training are high fat-burners. Mixing them not only helps build a healthy muscular body but also helps strip off excess body fat by elevating your resting metabolic rate– the number of calories your body burns at rest. It stays raised for hours after your workout.

Before you perform your workout, make sure you complete the required warm-ups. A good guide is to find the weight that hits your challenge point, where you can lift for at least 8 to 12 repetitions comfortably.

# Drop Sets

Drop sets work well for achieving lasting results. By adding drop sets at the end of each exercise, you can get substantially more out of your workouts by pumping each body part.

A drop set involves performing a set of a particular exercise to failure(performing an exercise till you do not have enough muscular strength to do one more), then, immediately decreasing the weight and performing the exercise to failurewith the lighter weight. It is a great technique for training past failure, if used sparingly.