The main goal most people have when it comes to getting fit is very often that they want to burn fat, lose weight and gain muscle. Although this may seem like a difficult task it really isn’t.
Usually the reasons that are given for being unable to get lean and in shape is that they either don’t have the time or the equipment. I sympathize with this point of view. The way things are economically having a gym membership or the money to buy equipment is often a luxury.
For others who feel they don’t have time to get a workout in their busy schedules the reality is you don’t need to spend hours in the gym doing long workouts. The key to getting the most of a workout is to mix in cardio and muscle building in a workout using short intense burst training type workouts.
If you want to burn fat, lose weight and gain muscle one of the most effective ways is to do brief high intensity workouts. The following is a bodyweight total body workout that will give you excellent results.
- Slow jog in place for one minute
- Push-ups 10- 12 repetitions
- Jump rope for one minute (use imaginary rope if you don’t have one)
- Crunches 15 repetitions
- Run in place for one minute
- Squats 10 repetitions
- Run in place for one minute or jump rope
- Rest for one minute
Repeat the drill for at least 3 times and aim for a maximum of 5 times. The drill should take about 5 minutes to complete and if you are short on time or are not in shape to repeat the cycle then this is fine. Work your way up to 3 cycles.
This series of drills should take around 15 minutes to 25 minutes if you are doing anywhere from 3 to 5 drills. Performing this routine 2 or 3 times a week on non consecutive days will give you better results.
In this total body workout the goal is to combine cardio in brief intervals and combining it with exercises that help build muscle in both the upper body and lower body.
As you can see, to burn fat, lose weight and gain muscle, using just your body can be accomplished easily with limited time and limited space. Try it and let me know what you think.