Fat-Blasting Workouts (Read at your own risk!)

Does your cardio consists of only running on the treadmill? If yes, then you might want to reconsider this ineffective time wasting routine and open the doors to HIGH INTENSITY training. High intensity training will get you better results in less amount of time and also will help you to preserve the muscle which you have earned through your workouts.

Try these five fat blasting workout and accelerate your fat loss:

1. Jump Rope

So simple yet so effective. This will get your heart racing in just a few seconds. Get a heavy workout jump rope and not a speed rope. That way it will work your upper body as well. This exercise is also a calf builder, so that’s another major plus. Try out this Jump Rope Routine:

• (2 minute Jump Rope followed by 1 minute rest) x 5 sets

2. Battle Rope

Torch that unwanted fat with battle ropes. If you have access to it at your gym then great, otherwise you can just buy it. It’s pretty inexpensive and you can just tie it to pole and start your workout. It’s a great exercise for overall conditioning and will help you to get that calorie deficit, plus it’s so much fun to do!

3. Agility ladder

As Jeff Cavaliere from Athlean-x says “If you want to look like an athlete, you have to train like one”. The Agility ladder is another addition to your arsenal. Great exercise to increase speed and overall conditioning. It burns tons of calories as well. You’ll burnout in just a few minutes.

4. Sprints

Have you ever compared body composition of a marathon runner and a sprinter? Depending on your aim you should be doing either steady state cardio or sprints. If you want to look a marathon runner then you can spend hours on a treadmill, it will eventually burnout all your muscle and fat as well. But if you like the muscular appeal and also want to burn out all the fat, then sprint your way to success. Try out this routine:

• Grab a couple of cones and place one at the start and the other at a distance of about 25 meters.
• Set the time on your timer to 2 minutes.
• Sprint from one cone to the other and come back jogging. Continue this for 2 minutes.
• Get atleast three 2 minute sets before you throw your towel. 

5. HIIT

This is my personal favourite. Even since I tried High Intensity Interval Training, I haven’t put a foot on the treadmill. It gets the work done in about 15-20 minutes and is very effective. Use your phone to monitor the intervals or get a GYMBOSS. Try out this routine:

• 20 seconds burpees
• 10 seconds rest
• 20 seconds mountain climbers
• 10 seconds rest
• 20 seconds box jumps
• 10 seconds rest
• 20 seconds mountain climbers
• 10 seconds rest
• 20 seconds Jump Rope
• 10 seconds rest
• 20 seconds burpees 

This is one set, try to complete atleast 3 sets.

Final Word

There is no doubt that doing High Intensity workout will take a lot out of you and is relatively difficult to perform than the steady state cardio. But would you avoid an exercise just because it is difficult to perform? Would you settle for an average looking physique instead of that lean, shredded, ripped look? If your answer is no, then I’m glad to help.

Let me know in the comments if you found this helpful. Merry Christmas everyone. Enjoy your weekend. Cheers

Follow my fitness journey on IG Amit.fit

The Posterior Chain

The posterior chain consists of a group of muscles on the posterior side of your body. Starting for the lower body they include calves, hamstring, glutes, lower back, lats, rhomboids, rear deltoid and finally the traps.

Most people make the mistake of training only the mirror muscles ie. Chest, abs, biceps. The posterior chain is ‘out of sight out of mind’ for many people. If you are a serious lifter or you want to get aesthetic then you shouldn’t be making this mistake. Training your posterior chain will get you that well rounded balanced physique.

These exercises should help you develop a strong posterior chain:

1. Squat

The king of all exercises, the squat gives you most bang for your buck. If you have knee problems then don’t go ‘ass to grass’. Ensure you are at least parallel to the floor.

Muscles worked: quads, glutes and hamstring.

2. The Deadlift

Another great compound exercise. Form is the key here as with any other exercise. Once you master it you won’t have any regrets.

Muscles worked: traps, lats, lower back, glutes, hamstring, quads and calves.

3. Romanian Deads

This is a variation to the classic deadlift. It puts most of the focus on hamstring. Instead of doing isolated leg curls, try the Romanian deads on your leg day.

Muscles worked: hamstring, glutes and lower back.

4. Hip thrusts

The most underrated exercise. Another great compound exercise to add to your arsenal.

Muscles worked: glutes and hamstring.

5. Standing calf raises

Strong muscular calves are like the Holy Grail for those who are serious about their workouts. It is one of the most stubborn muscle groups to grow. The only way to ensure it grows is overload. Overload the weight and train till failure.

Muscles worked: calves.

6. Weighted wide grip pull ups

Is there a better exercise for width than wide grip pull ups? I don’t think so. Grab those 45s between your legs. You will see the difference in a few weeks.

Muscles worked: Lats, mid back, shoulders.

7. Bent over dumbbell lateral raise

Tip: control the eccentric part.

Muscles worked: rear deltoid, mid back and traps.

Let me know in the comments if you found this helpful. Cheers

Follow my fitness journey on IG Amit.fit