High Intensity Fat Burning Workout

Exercise | Fitness

Posted on December 02, 2015 by Jenny Cromack

Keeping You Lean This Christmas! 

Burning a few extra calories around the Christmas period might be a goal of some individuals. Training to burn fat is often one of the most poorly executed training regimes. In the following workout energy systems are manipulated to get through as much glycogen as possible, not only that but to create a high calorie utilization post workout. The key with this workout is to work with intent during the intervals and rest for the full length specified (irrespective of how you feel after the first couple of intervals). If you cannot perform the intervals with the correct intensity, you might as well go for a walk!

So embrace this high intensity fat burning workout and stay lean this festive period!

high intensity fat burning workout

Warm Up 

Start your workout with a pulse raise and then some dynamic mobility exercises to get your body prepared for this workout. Here is a great article about how to warm up correctly.

Intervals

  • A. Row 250m (rest 1/2 time the interval takes) Target time for 250m = 50 seconds

– Repeat x 4-6 intervals, 2-4 sets,  rest 3 minutes between sets

  • B. Cycle Intervals 500m  (rest exact time interval takes) Target time for 500m = 60 seconds

– Repeat x 6 intervals, 2-4 sets, rest 3mins between sets

CONDITIONING CIRCUITS

  • C1. Rope Drills (double whips) 40 reps
  • C2. Row 600/ 500/ 400/ 300/ 200/ 100

Each C2 interval (rowing) will decrease by 100m each interval, you move from c1 to c2 and straight back to c1 each interval. If you want to be competitive record your times!

Remember the key with the workout is intensity, if you stroll through the workout you wont get the results you want. WORK WITH INTENT DURING THIS HIGH INTENSITY FAT BURNING WORKOUT !