Burn Fat Fast: 30-Minute Home Strength Rou­tine

This in­tense strength rou­tine boosts me­tab­o­lism and builds over­all fit­ness

Runner's World (UK) - - In This Issue -

Build your body in the com­fort of your front room. There may be some sweat­ing…

IN­TER­VAL TRAIN­ING isn’t new to run­ners. The con­cept is sim­ple: in­stead of ex­er­cis­ing at one pace for an ex­tended time, you al­ter­nate be­tween short, high-in­ten­sity bursts and longer re­cov­ery pe­ri­ods. While steady-state car­dio trains your mus­cles to be more ef­fi­cient – an im­por­tant adap­ta­tion for dis­tance run­ners – oc­ca­sion­ally work­ing at the high-in­ten­sity level can lead to your burn­ing more calo­ries for hours after the ses­sion has ended. Ex­actly how many more is dif­fi­cult to calculate be­cause ev­ery per­son’s body is dif­fer­ent, but it can be as high as 30 per cent more than steady-state work­outs, ac­cord­ing to the Amer­i­can Col­lege of Sports Medicine. And high-in­ten­sity in­ter­val train­ing (HIIT) that in­cor­po­rates strength moves helps build to­tal-body fit­ness in a way that in­ter­val run­ning does not. Do the fol­low­ing rou­tine once or twice a week on non-run­ning days to reap huge ben­e­fits in just 30 min­utes – with­out even leav­ing home.

Ex­plo­sive move­ments such as jumps work mus­cles in a way that longdis­tance train­ing doesn’t.

Adapted from Work­out Pre­scrip­tion: 10, 20 & 30-Minute High-in­ten­sity In­ter­val Train­ing Work­outs for Ev­ery Fit­ness Level, by Dr Jor­dan Metzl (Rodale).

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