3 High-Intensity Fat Burning Workouts

3 High-Intensity Fat Burning Workouts

1. Hit The Treadmill

  1. Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
  2. At minute three increase the gradient to 10%.
  3. Continue running for 30 seconds then straddle the treadmill (jump off the belt).
  4. Now observe your heart rate. As soon as it returns to below 135bpm get back on the treadmill and repeat.
  5. Increase speed by 0.5kph each set.
  6. Continue until you can no longer complete the 30-second set.
  7. Allow three minutes recovery and repeat for desired number of sets (beginners: 1, advanced: 3).

2. Hit the Bike

  1. Cycle at a low resistance for a three-minute warm up at 70-80rpm.
  2. At minute three, increase rpm to above 90.
  3. Every 30 seconds increase the resistance by one level and maintain an rpm above 90.Continue until you can no longer hold the rpm above 90.
  4. Allow three minutes recovery and repeat for desired number of sets (beginners: 1, advanced: 3).

3. Hit the Rowing Machine

  1. Row at a comfortable pace for a three-minute warm up.
  2. Set the screen to display calories.
  3. At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
  4. Rest for 2 minutes at a comfortable pace. Then complete another 60-second set.
  5. Continue for desired number of sets (beginners: 3, advanced: 10).

Further reading