Did you know…cardio is the main culprit to stalled fat loss results?
The LONGER your Cardio Session, the more ineffective it becomes at burning fat ~ especially belly fat.
Not only do long bouts of cardio prevent you from achieving fast fat loss, these sessions actually slow your metabolism and cause your body to store more fat – not to mention significantly increase you appetite and set you up to overeat.
The solution …
The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.
True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath.
For Example:
60 Seconds of Jumping Jacks
60 seconds of Marching
Repeat 6-8 times
Typically this takes place in no more than 10-15 minutes.
The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout! If you could easily go another 10-15 min, then you have not worked hard enough. Go back and increase the effort and intensity.
When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.
No special equipment necessary – in fact, the more you USE your Body – the more effective your Fat Loss results!
Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy.
Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts “Intervals” can provide all of the following fitness benefits:
* dramatically boost metabolism – both during AND after exercise
* faster rate of body fat-to-energy conversion
* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)
* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina
The Main Reason Why Busy Moms Love Intervals
As busy women, we just do not have the TIME to spend an hour a day 6 to 7 days each and every week on the treadmill.
If you can get your cardio done in a matter of minutes AND feel an amazing amount of energy -YOU will KEEP Doing It – this is a realistic plan that lends to the ease of being consistent! So you solve you “I just can’t stick to it” problem!
So once again…the answer is Yes you Can get more out of doing less….
Short Burst Resistance Training + Interval Training = the complete Fat Loss Solution – 15 minutes a workout!
Please Note:
Working Out Effectively Will Only Take You So Far
Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.
(i.e. What and How Much are you eating?)
If you are willing to make an effort to try something different but are hesitant…I really want you to think about the hours you spend each week exercising. Is this all the effort getting you results or getting nowhere.
By switching to a more effective workout style, imagine how you could take the time that was spent “exercising” on things that do give you a positive return, ways to better spend your time to enhance your life. ~
Here’s How VIDEO with My Top 3 Post Baby Fat Loss Secrets>> FitYummyMummy.com
My Personal Story on Video ~ How to lose the Post Baby Fat and Get A Flat Tummy
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I love that soundtrack!
Who is the artist?
WOW Holly – another great tip ! I am done with the treadmill from this day on, out comes my skipping rope – and off with the belly fat ! I recommend your site to the ladies I coach. You always offer sensible easy to follow advice. Thankyou. Kim Gillespie
Great reminder of all the good options there are for intervals! Thanks!
Excellent video! Does that also mean that my goal of running marathon is actually not good for my body/metabolism/muscle mass? It’s the same as long cardio if I understood that right. What is your opinion on those runners, be it 10KM run or 5 miles. Appreciate your feedback.
Hey Liz,
This is really a matter of defining your goal – either it is to lose fat or it is to improve long distance endurance/stamina.
A personal choice you would have to make.
There are women who are able to find a balance between both – however if your priority is fat loss – then the majority of the time you spend working out, needs to be on workouts t hat improve strength and increase lean muscle mass …for long distance running does not.
i’m sweating like crazy in my intervals. love it like crazy too!
This is a great video. Love to do mountain climbers because they work so many muscles in your body.
Such a good video for ideas Holly – thank you. I enjoy getting out for a run as its thinking time and ‘me’ time – but I’m sure i could probably get the same from intervals at the park, or even do a bit of both in the week. Do you think running is still a good ‘extra’ cardio if you are already doing your intervals?
Thanks!
ps. you are looking awesome in pregnancy.
Holly,
Thank you so much, now I can add a couple new movements to the intervals I was alreaddy doing. And man do they work!. Thanks a ton!!
All the way from Peru!
Jannan
Great reminder and I like the options you posted.
this morning I did burpees/side-to-side jump step.
I was so hot after.
i love intervals! i perform them 3x wk after my full body workout session. i like to vary my work to rest ratio, 60/60, 30/30, 30/60 depending on how intense the work is
some of my favorites are shuttle sprints, hill sprints, plyometrics, and this week i am going to try a bodyweight interval session. you look amazing keep up the great info!
Awesome. I am excited to do this workout (copying your video). thank you so much.