Still the debate continues about which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis) and his colleagues at Duke University showed that exercise is the best to combine.
Participants who perform only cardio exercises lost more fat. But the people who combined cardio with strength training, not only lost weight, but increased muscle mass.
The advantage of combined training is confirmed by the study of Ho Sulin (Sulee Ho) from the University of Kertin in Australia. 12 weeks of combined training helped the subjects to reduce the weight and amount of body fat more efficiently than cardio or strength training separately.
It turns out that the greatest impact, you need to do cardio and strength training.
The first more energy, but the second to build muscles and because of the oxygen debt help burn calories not only training, but also after it.
There is the most energy-consuming exercise combined with exercise. First, consider the options that you want equipment: barbell, dumbbells, ropes, medicine ball, and then move on to bodyweight exercises, which burn fat.
Exercises equipment
Tracery
This exercise clearly come out of the underworld. First squat with a barbell on his chest, and then, without stopping, makes jimboy obvertitur. Moving slowly are: you lose speed and momentum and you need more undergrowth to push the rod up. Therefore, the tracery are very hard and spend a lot of energy.
Tracery is very stressing, thighs and buttocks, shoulders and back. Also engage the abdominal muscles.
Choose weight perform 10 tracery without stopping, and better yet — turn them into interval training and I wish you were dead.
Double wave rope
Research Charles J. Fountaine at the University of Minnesota at Duluth showed that the 10-minute workout, which is two ropes allows you to burn 111,5 calories — about two times more than driving. The experiment participants perform a vertical wave two hands for 15 seconds and then rest 45 seconds. And so 10 times.
During this exercise, as well as to download the large muscles of the front and rear of the Delta, such as synergists are back deltas and trapezoid. Thus, the exercise will not only help to consume calories, but also download the whole upper part of the body. Also involves the quads and glutes and abs and back extensors to stabilize the body.
Try to repeat the experiment Charles J. Fountaine and do 10 repetitions of 15 seconds. If difficult, reduce the working time to 10 seconds. You can also do interval training with different exercises rope is shown in the video.
Throw the ball against the wall
Throw the ball against the wall to resemble tracery. First let's go into a squat, then you need to straighten up, but instead of jimboy obvertitur to throw the ball to the wall. This exercise works the quads and glutes, shoulders, back, trapeze and core muscles.
Throw the ball to perform a high intensity and load can be scaled by increasing the weight of the ball and the height adjustment, which you can throw.
Do 2-3 sets of 20-25 times, or include shots of interval training. For example, 30 seconds to throw the ball, and the rest of the minute do a burpee, and so until then, until there is 100 shots.
Pussy, kettlebell
In January 2010, the American Council on exercise ACE published the results of a study that shows how many calories you can burn with kettlebell snatch.
Subjects performed six jerks in 15 seconds and then rest for 15 seconds. And so for 20 minutes. Aerobic participants burned to 13.6 kcal per minute, and anaerobic and 6.6 kcal. It turns out, at 20.2 calories per minute and 404 kcal for 20 minutes.
In addition to improve calorie burn, grab a kettlebell is useful for flow back and legs, strengthen the wrists and the compression force. Exercise to develop endurance and speed, train coordination of movements.
Burn more calories, select the five exercises, kettlebells and complete three rounds, 15 reps each with 30 seconds breaks between exercises.
Weight exercises
Jumping rope
When jumping rope work your leg muscles, triceps and chest muscles. Exercise can burn 700 to 1000 calories per hour depending on the intensity. 20 minutes jumping rope energy is equivalent to a 45 minute relaxed run.
Unlike Jogging, jumping less stress on the knees when you land on both feet. It is an additional plus for people who are overweight.
You can start your workout jump ropes: jump to help heat the body following exercises. After a joint warm-up set the timer and jump for 45 seconds moderate pace, then 15 seconds fast. Rest a minute and repeat nine times.
If you want to burn even more calories, learn double jumps. Here is a good diagram to study:
- two single jump, the double — repeat 10 times;
- two separate, double — 10 times;
- two singles, three doubles 10 times and so on.
If you already know how to do the double the benchmark to try the famous Annie. First of all, do 50 double jumps and sit-UPS (from prone position), then 40, 30, 20 and 10. And all this at the same time, without rest intervals.
You can also diversify your workout by adding exercises with a rope.
Burpee
High-intensity exercise burpee to burn 8 of 14 kcal per minute. That is, do a burpee, you can burn 280 calories in 20 minutes. You can also intensify the exercise by adding a jump to Boxing, jumping on the fretboard, pull-UPS and other variations.
Here are some of the options for exercises:
- Descending burpee ladder for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee minute rest between sets.
- 100 burpee. Do 100 burpee, rest as needed.
- Two minutes burpee (advanced). Set the timer and do as many burpee over two minutes. Make sure that does not suffer from the technique: to touch the Breasts and the pelvic floor, the top came out of the earth.
Exercise "Cliffhanger"
Take the emphasis lying down and alternately bend your knees, as if trying to get them in the chest. "Cliffhanger" is fast, but the hips and back are stiff.
Exercise is good press is pumping, and muscles-hip flexors, and as the intensity increases the calorie consumption. Depending on the weight you can spend 8 to 12 kcal per minute.
Of course, you can perform a "Cliffhanger" for 10-20 minutes at a time. Instead, combine it with other exercises for interval training. For example, 20 jumping rock climber, 10 pushups (knees), 20 hops "Jumping Jack", 15 air squats. Do 3-5 rounds, rest between rounds is 30 seconds.
You can also do a "Cliffhanger" TABATA Protocol: 20 seconds active run 10 seconds of rest. The number of rounds — of-being.
Squat jumps
Squats without barbells and dumbbells can hardly be called effective exercises. Another thing — squat jumps. In this exercise, you can go to duck and up to jump. Due to this, the exercise becomes much harder and you burn more calories.
Perform three sets of 20-30 times. And Yes, you don't have a very long jump before properly load the muscles of the legs.
How to do the exercises without equipment
You can use its own weight helped to lose weight, it is strong and long-term. Simply put, if you can do 20 squats and then rest for five minutes, and you, of course, strengthen the muscles, but more calories does not burn.
So the do exercises of high intensity, and better yet, are they interval training with a certain amount of rest between sets 10 seconds to one minute. So you keep your heart rate high the entire workout and burn more calories.
Also, remember that no one exercise does not help lose weight, if you do not consider your diet. Combine exercise with diet, and you can soon see the first results.