Burn Fat in 27 minutes a day
Burning fat is a quick way to lose weight. And you burn fat efficiently through interval training. Interval training is an ideal routine to keep your body healthy and fit. It alternates short, high-intensity bursts of activity with recovery periods and beats traditional workout routines in terms of fat loss.
Your training doesn’t have to take all your time to burn your body fat but discipline is a must in order to achieve a great result and transform your body. You only need as little as 27 minutes, three times a week, to attain results. This may seem like a short time but the quality and intensity make interval training effective.
The benefits of interval training:
- Increase your muscle mass
- Boost your metabolism for hours after exercise which burns more calories Reduce heart rate and blood pressure which is beneficial for your overall health
- Build endurance and improve physical stamina
- Lose body fat with a shorter time commitment
A very effective way of burning your fat is by doing high-intensity interval training (HIIT). Prepare your body for a fierce workout that will help you get more benefits without taking most of your time.
What is HIIT?
High-intensity interval training or HIIT is a broad term for workouts that include intense bursts of activity interspersed with recovery periods.
HIIT uses heart rate up to 85-90% of its maximum. This means you’re working anaerobically which leads to Excess Post-Exercise Oxygen Consumption (EPOC) or the afterburn effect. This is when the body continues to burn calories throughout the day to recover from the intense exercise.
HIIT maximises both aerobic and anaerobic fitness while cardio addresses only the aerobic. At least 27 minutes of HIIT three times per week produces the same anaerobic and aerobic benefits you’d get from 60 minutes of steady-state cardio daily.
Here’s how HIIT helps in burning body fat:
- HIIT can burn around 25-35% more calories than other traditional exercises like running or biking and you only have to do HIIT in a short amount of time per day.
- It increases your metabolic rate hours after exercise and shifts the body’s metabolism towards fat or energy rather than carbs.
- People performing HIIT at least 3 times per week for 20 minutes lost 4.4 pounds (2kg) of body fat in 12 weeks without dietary changes. It also reduces around 17% of unhealthy visceral fat surrounding your internal organs.
Ways to burn body fat with interval training
Aiming to burn body fat? Start your fat loss journey with HIIT. Before beginning every workout, make sure you’ve prepared your body by warming up and cooling down to adjust your muscles accordingly and avoid possible injuries.
Check out these ways you can do to burn body fat with interval training:
Crossfit conditioning workout
This workout isn’t only for building endurance and stamina. This also helps you burn fat especially when performed at high-intensity. To do this set, aim for little rest in between sets. Complete these routine as many rounds as possible in 27 minutes:
Lying leg curls
Seated cable rows
Leverage incline chest press
Do at least a 3-minute warm-up then pedal the stationary bike as hard and as fast as you can for 60 seconds. For recovery, pedal at a slow pace for 75 seconds. Repeat for 12 cycles or a total of 27 minutes. Add a bit of resistance to the bike if you can to make the training more intense.
Start with 5-10 minutes of dynamic warmup. Then complete 10 rounds of the workout. Kettlebell swing for 30 seconds at near-maximum effort followed by 60 seconds of invisible jump rope for recovery.
Forget flat surfaces. Running on an inclined plane makes it 10x more effective. You can set the treadmill at a 10% gradient to increase leg strength and reduce risk when you push your limits. Do a 30-second on incline sprint and 30 seconds off for around 15 sets.
Metabolic conditioning workout
Also known as metcon, a combination of cardio and strength workouts. You must first warm up like any cardio activity for 5 minutes or more. After that, do as many rounds as possible in 20 minutes:
15 wall balls
15 wall balls
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Increasing your interval workouts
Once you’re used to your training, what had you panting hard before would become less intense, so create consistent intensity by adjusting the time, weight, and distance of the intervals to continuously challenge yourself.
- Time – Change the duration of your interval or even your rest period. As you go on with the interval training, your fitness improves and you’ll be able to do more intense training and recover faster, so increase the reps or decrease the recovery or both.
- Weight – Add more weight as you get stronger and faster. You can use a weight vest or increase the weights during high-rep strength exercises.
- Distance – Increasing the distance in sprints makes the workout more challenging. If you started with 100 m, gradually increase your distance to 200 m and so on.
Give your body enough around 2-4 weeks or more to adapt to your intervals before making them more challenging. You might increase the risk of injury if you raise the intervals too soon.
Say goodbye to your body fat!
Get the benefits of working out for 27 minutes a day at least three times a week with interval training. Working out is challenging and you really need to push your limits. But once you see the results for your own health and fitness, we’re sure all the pain is worth it.
Remember that interval training will require lots of energy so it will be demanding on the heart, lungs, and muscle. Build yourself up to it to ensure that you’re in good shape, or go to your physician before starting this training.
Listen to your body and pay attention to the results you’re getting so you can take HIIT training to the next level. Transform your body by signing up for a 7-day free trial at Code5!