10 Min HIIT CARDIO Workout For Fat Burning #fatburning #10minuteworkout #cardioworkout #hiitworkout #calisthenics #jaylyphe
📖 Episode Notes and Resources 💪🏽
The Truth About Fat Burning:
1. Burning fat is not done by doing targeted exercises but rather by being in a caloric deficit and consistently meeting your recommended macronutrient targets and stress reducers based on approved body composition testing methods
2. Alternating between zones of high and lower intensities in a cardio workout is proven to help you burn more calories and intern reduce body fat.
0:35 How To Burn Fat
1:21 High Intensity Training Explained
2:11 Workout Overview
3:41 Workout Begins
🏋🏽♂️ Today’s Workout*****
Routine: 10 exercises in 3 different zones of intensity.
We will start off by doing 2 exercises in Zone 1 (65-75% of our heart rate max) for 2 minutes, this is our warm up and recovery zone.
We will then do 2 exercises in Zone 2 (76-85% of our heart rate max) for 2 minutes, this is our lactate threshold.
Then we will do one exercise in Zone 3 (86-95% of our heart rate max) for 1 minute, this is our Peak Interval.
We will then reverse this order for the next 5 minutes and finish the routine.
The exercises we will be doing are:
1. Jogging On The Spot
2. Jump Rope
3. Mountain Climbers
4. Side Shuffles
5. Sprints On The Spot
7. Jumping Jacks
9. Squat Punches
10. Jogging On The Spot
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By now everyone and their grandma should know that burning fat isn’t done by doing targeted exercises but rather by being in a caloric deficit and consistently meeting your recommended macronutrient targets and stress reducers based on approved body composition testing methods such as a biosignatures.
This is a critically oversimplified area of fitness and health and should really begin with you having a conversation with your doctor/dietitian first to see if there are any hormonal imbalances that might make the process of burning fat more difficult for you. It should not start with you listening to someone on the internet claiming they have a fool proof method to altering your body composition, when they themselves don’t even know your individual numbers.
Now with that being said, there are methods preferred by sport science professionals to increase the chances of you burning enough calories to satisfy the first part of the fat burning equation, which is being in a caloric deficit. And that is by performing cardiovascular training at different heart rate zones.
And that is the focus of this routine which is a 10 Minute HIIT workout. HIIT stands for High Intensity Interval Training. And in the case of cardiovascular training, “Intensity” is just a Measure of your current heart rate as a percentage of your maximal heart rate (i.e the maximum heart rate that is safe for you train near enough to).
So to make things as simple as possible: Alternating between zones of high and lower intensities in a cardio workout is proven to help you burn more calories and intern reduce body fat.