High intensity exercise is a great way to lose weight and get the lean body you want. When your heart rate rises above 75% of its max, it has been shown to increase your metabolism, which burns more calories. High intensity exercise compared to low intensity burns 9 times more fat per calorie and can build lean muscle tissue faster. Also, intense exercise leads to faster cardiovascular improvements compared to steady endurance exercise. It comes down to the fact that when you expend a greater number of calories, you will increase the amount of fat you burn, which will make you leaner.
One of the main protocols for high intensity exercise is the Tabata Method, which was developed in 1996 by Dr. Izumi Tabata. The basis of this method is that you are working at 170% of your VO2 max for short periods of time. The workout is 4 minutes long and it requires 20 seconds of high intensity and 10 seconds of rest; this continues for a total of 8 cycles. This workout method works well for fit people that have little time in their schedule.
Complete the following according to the Tabata Method:
- Sprint for 20 seconds, rest for 10 seconds. Continue for 8 cycles or 4 minutes.
- 20 seconds of mountain climbers, 10 seconds rest, jumping jacks, rest, push ups, rest, lunge jumps, rest. Do this twice to equal 8 cycles.
- 20 seconds of squat jumps, 10 seconds rest, burpees, rest, jumping lunges, rest, jump rope, rest. Do this twice to equal 8 cycles.
- 20 seconds barbell back squats, 10 seconds rest, deadlift, rest, dumbbell step-ups on platform, rest, barbell front squats, rest. Do this twice to equal 8 cycles.
These routines will burn a lot of calories in a short amount of time and will get you the lean body you are looking for!