Fitness workouts for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Diet alone is not enough to lose weight... A prerequisite for burning calories and giving the body the desired shape is fitness training, which can, among other things, speed up metabolism.

Types of fat burning workouts

Weight loss fitness workouts aimed at breaking down subcutaneous fat can be divided into 3 main types:

• cardio: strengthen the cardiovascular and respiratory systems;
• interval: imply exercise at the limit of physical capabilities; represent an alternation of high load and rest;
• power: start the process of burning fat by increasing energy consumption (circular training), using free weights (barbells, dumbbells).

Which sport is best for losing weight

For 1 full cardio lesson, you can burn from 500 kcal. Cardio exercises are good for the cardiovascular system, lungs. One of the drawbacks of cardio loads is that not only fat is burned, but also muscle mass. Muscles will not recover without strength training.

By following the exercise and nutrition regimen, the weight will go away, but the body will not get as fit as possible with strength training.

Strength exercises help to achieve significant changes in appearance, improve muscle tone, and increase their number. Strength training has a longer lasting effect. The absence of this type of load can lead to loss of muscles, body elasticity, and slow down metabolism.

Interval training is also considered one of the most effective for burning calories, providing a high-intensity load on the body. Monotonous monotonous and habitual exercises will not lead to the desired effect. It is recommended to combine different sports to achieve the desired result.

As a result of recruiting more muscles, the efficiency will be significantly higher. It is not necessary to do all types of workouts in 1 day. They can be alternated. When choosing a specific type of activity, it is important to consider possible contraindications.

Cardio workout

Cardio training is one of the key workouts in the process of losing weight.

Cardio exercises:

• strengthen the cardiovascular system;
• contribute to the enrichment of blood with oxygen;
• improve metabolism;
• relieve stress and psychological stress.

To achieve the maximum possible weight loss result, the following basic requirements must be observed:

• the room should be well ventilated, outdoor activities will be more effective;
• time from 40 to 60 minutes is considered optimal for 1 workout: the process of fat burning begins in 30 minutes. after the start of the lesson, after 60 minutes. “muscles” start to burn;
• the pulse should be from 120 beats / min.: You can calculate the optimal rhythm depending on age as follows - you need to subtract age from the maximum heart rate equal to 220, then multiply by 0.65 (minimum limit) or 0.85 (maximum allowable limit);
• it is recommended to alternate exercises of different intensity and duration.

Calorie consumption varies by age, weight and type of exercise.The table shows examples of common cardio workouts with an indication of the number of calories burned.

Alternative types of cardio workouts also include:

• skiing, skating, rollerblading;
• swimming;
• athletics;
• playing sports (badminton);
• rhythmic gymnastics.

Interval training

One of the modern methods of losing weight is interval training. This type of sports load helps not only to get rid of excess weight, but also to form the correct body contours in a shorter period of time, significantly increase the body's endurance. 1 lesson lasts from 20 to 40 minutes. The principle lies in the alternation of physical activity of different intensity.

During training, the body works to its limit. Therefore, in order to avoid harm to health, it is recommended to consult with a specialist about the absence of contraindications when conducting training of this type.

Tabata

Tabata was developed in Japan. This is a super-intense workout for all muscle groups. Each exercise should be performed to the limit of physical capabilities. The lesson includes 5 cycles of 4 minutes. each. For 1 exercise in a cycle, 20 seconds are allotted with a break of 10 seconds. The second part focuses on stretching to avoid muscle spasm.

Every minute of training, about 15 kcal is consumed, which is almost 2 times more than during jogging (up to 9 kcal / min). In total, in 20 minutes, a person loses an average of 480 kcal.

At the end of the exercise, fat burning for another day passes at the same pace as during the performance of tabata. As a result of research it was proved: 4 min. Tabata, which includes squats with jumping out, doubles the metabolic rate for 30 minutes.

Fitmix

Fitness workouts for weight loss can combine several directions.

Fitmix is ​​a dynamic workout that includes the following elements:

• yoga;
• dance;
• stretching;
• aerobics;
• fitbox.

The following can be used as inventory:

• fitball;
• SPP platform;
• rubber bands;
• dumbbells.

The combination of statistical and energetic fitmix exercises contributes to: uniform involvement of all muscle groups and strengthening of body relief; improving posture; effective weight loss. For 1 lesson burns from 360 kcal.

Workout

Workout (Work Out) implies work with your own weight. The exercises are performed at an explosive pace. This can be: alternating pull-ups / push-ups with squats, jumping rope at different rates, plank (performed during rest).

For 1 workout, women can spend from 300 to 600 kcal, men from 500 to 1000 kcal. The benefits of an exercise include all the benefits of interval training.

Fartlek

Fartlek means "speed game" in Swedish.The process of the lesson consists in cyclical repetition of the alternation of running at different speeds at several rates. Explosive acceleration doubles the energy consumption. After exercise, the process of burning calories continues. In 40 minutes you can burn from 300 kcal.

Fartlek is an effective method of losing weight, contributing to: keeping the body in good shape; activation of metabolic processes in the body; general strengthening of the body as a whole.

Running

Interval running training - alternating 10-30 sec. accelerations with measured running. A calm run should last no more than 2-3 minutes.

Interval running advantage:

• improving the performance of the body;
• improves cardiovascular activity, lung function;
• metabolism accelerates;
• faster burning of body fat: in 6 weeks of regular exercise, you can get rid of 12.4% of fat;
• energy consumption (calories) continues up to 48 hours after the end of the session.

Using cardiovascular equipment

Cardio equipment can be used during interval training. The most effective for these purposes are: treadmill, exercise bike, ellipse. The treadmill can be used to alternate between high and low levels of stress: sprinting, jogging, walking.

Due to the saturation of the body with oxygen and the interval type of training, fat deposits will go away quickly enough. Energy consumption in 30 min. classes is up to 425 kcal. To increase efficiency, you can use a sharp change in the angle of inclination of the walking belt in different ranges (25%, 65% of the maximum height).

Cycling cardio at an energetic and leisurely pace will also be an effective method of burning fat.

It can be:

• squats;
• jumping rope;
• jumping out;
• push-ups from different starting positions.

Power training

Strength training - work with a constant increase in weight load, with your own weight or iron.

The positive effect of these classes is manifested in the following:

• the skeleton, ligaments, tendons are strengthened;
• the risk of skin "sagging" is reduced;
• the size and strength of muscle fibers increases;
• metabolism improves;
• as a result of losing excess weight, the body becomes not just thin, but fit.

Weight loss workouts in the absence of regular strength loads become ineffective as the body gets used to it. Being engaged in fitness without elements of strength exercises, a person begins to lose muscle mass. On average, over the age of 20, you can lose 250 g in 1 year, after 60 years - the figure becomes 2 times more.

Muscles are the main consumers of calories from food. The greater their mass, the higher the metabolic rate (1 kg of muscle tissue uses 15 kcal every day, 1 kg of fat - 5 kcal).

Calories are consumed not only during training, but also after training for 24 hours. Performing strength exercises - the body works for the future. With proper adherence to the sports regime, the result is maintained for a long time.

Power yoga

Power yoga is one of the latest trends. The following types of power yoga are considered the most effective (the number of calories burned is indicated per 1 person weighing 60 kg per 1 hour of classes).

AND exactly:

• Hatha - 189 kcal;
• Ashtanga - 351 kcal;
• Bikram - 477 kcal;
• Vinyasa - 594 kcal.

After classes, the process of fat burning continues. First of all, yoga is a spiritual practice, therefore, in order to lose weight, it is recommended to combine yoga with other strength and cardio loads.

The benefits of power yoga include:

• effective muscle strengthening;
• weight loss;
• alignment of posture, strengthening of the back;
• getting rid of joint pain;
• improving stretching, flexibility;
• positive impact on spirit and mind.

Aerobics

Strength aerobics means a whole group of fitness classes. This workout can combine several types of loads.The set of exercises must include strength exercises, implying work with your own weight and equipment. The intensive pace of training requires physical fitness.

The tasks that power aerobics can handle are getting rid of excess fat, toning muscles. For 1 lesson, you can burn from 500 kcal. Large amounts of muscle mass aerobics will not help build, but it will be an effective way to stop the loss of existing muscle that is burned with age.

Anaerobic training

During anaerobic exercise (for example, jogging, lifting weights), unlike aerobic, the body generates energy without the participation of oxygen. For best results, it is recommended to combine both types of loads. Anaerobic training is very stressful for the heart, joints, and nervous system.

The positive effect of exercise leads to:

• development, strengthening of muscles, joints;
• the development of "explosive" strength;
• increasing the metabolic rate and elimination of toxins;
• increased bone density;
• positive impact on blood sugar regulation.

For 1 hour of weight lifting, the average consumption will be 420 kcal. Due to the active growth and strengthening of muscles, the weight may remain the same, but changes in body shape for the better will be noticeable.

Circular

Circuit training - doing 4-8 exercises for different muscle groups and then repeating them. The rest period between cycles should be absent or last 1-3 minutes.

The benefits of this workout:

• the ability to use different muscle groups in 1 session;
• the ability to regulate the load;
• positive effect on the work of the heart and lungs;
• an effective way to get rid of fat (in 1 session it burns 30% more fat than with standard strength loads) and increase muscle mass.

Calorie consumption depends on the intensity of the program. On average, it is about 560 kcal / 1 h.

Other workouts

Fitness workouts for losing weight, bringing the body into shape, fighting body fat in a certain area additionally include the following types of strength loads.

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• complexes of exercises with overcoming their own body weight (without burdening) - shaping, push-ups, pull-ups (on average, the consumption is 560 kcal / 1 h with intense load);
• exercises with weights and external resistance (using dumbbells, resistance bands, strength machines);
• isometric exercises that involve static or dynamic tension when trying to hold or lift a load (helps to strengthen the buttocks).

EMS training

EMS - stimulation of muscle contractions by means of electrical impulses. Scientists in Taiwan have conducted studies to study the energy expenditure of the body under the influence of electrical stimuli.

The results showed that at the maximum intensity of EMS exposure, calorie consumption is up to 76 per hour. In this case, at rest, the consumption was 65 kcal / 1 h. Based on the research, conclusions were drawn about the ineffective use of EMS as a means of losing weight. EMS can be used as an addition to the main method.

Cycle aerobics

Cycle aerobics uses almost all muscle groups and effectively works the body. Cycle can be cardio or high-intensity interval training. Cycle exercises are much more effective than an ellipse, treadmill, stationary bike.

The lesson takes place in sitting and standing positions. In the latter case, more muscles work. Cycle allows you to work not only the legs and buttocks, but also the press, arms, shoulders. Cycle is a good tool for burning fat, getting rid of cellulite. 45 minutes classes, depending on the intensity and level of difficulty, can save from 400 to 800 kcal.

Blood circulation is greatly improved during exercise.The oxygenated blood flows to the muscles and helps to accelerate their growth.

Healthy weight loss includes incorporating cardio and strength training into your daily plan. In the absence of contraindications, these types of loads can become part of an intense workout, which will significantly speed up the process of losing weight.

Weight Loss Workout Videos

An example of a fat burning workout for women: