The best exercise to lose weight is any exercise that produces fatloss hormones that force your body to burn stored fat for fuel for up to 48 hours post workout. This is known as the afterburn effect and many trainers also refer to this type exercise as a weightloss workout, a metabolic workout, or a fatloss workout. The trick to boosting afterburn and flooding your body with fat burning hormones that speed up your metabolism, speed up weightloss, fatloss, and fitness results is timed intervals also known as interval training.
Why Your Weightloss Workout Must Include Timed Intervals
A timed interval is a set amount of time in which you perform any cardio or strength exercise. Intervals can vary in length and be as short as 20 sec. or 30 seconds or as long as 60 sec. to 4 min. One timed interval on it's own won't do much of anything it's when you do multiple intervals back to back with little to no rest in between that your body has to work harder to adjust to the demand and as a result produces all kinds of fatloss hormones including growth hormone which is one of the key fat burning hormones. Another fat burning hormone that increases as a result of intense timed intervals is adrenaline (also known as the appetite supression hormone). This is the reason all the best personal trainers and boot camp instructor include timed intervals in their workouts. In fact for a workout to even be considered a weightloss workout, metabolic workout or fatloss workout it must include some form of timed intervals!
So What Type of Timed Intervals Boost Fat Burning Hormones & Weightloss
There are many types of timed intervals that you can mix into your existing workouts to turn your every day workout into a killer weightloss metabolic boosting workout. The main thing to remember is to start with something your body can handle and then progress to more challenging intervals from there.
Timed Intervals for Beginners
45 sec. work 15 sec. active recovery (i.e. squats 45 sec. pushup plank knee-ins 15. sec. repeat 2-3 times then do the same with another weightloss exercises combo)
30 sec. work 60 sec. active recovery (i.e. sprint/jog 30 sec. walk 60 sec. repeat for 15-20 min., works on all cardio machines too!)
Timed Intervals for Intermediates
30 sec. work 30 sec. work (i.e. pushups 30 sec. lunges 30 sec. repeat 3-4 times)
60 sec. work 30 sec. active recovery (i.e. squat/curl/press combo 60 sec. stability ball bridge 30 sec. repeat 4-5 times)
Timed Intervals for Advanced
20 sec. work 10 sec. rest (i.e. burpees 20 sec. rest 10 sec. repeat 8 times, also known as tabata intervals)
60-90 sec. work and rest (i.e. perform 6-8 reps of three exercises back to back as quickly as possible with excellent form and use any remaining time to recover then repeat for up to 15 or 20 min.)
The Best Way to Get Started with Timed Intervals
The best way to get started with timed intervals that boost fat burning hormones and result in faster weightloss and fatloss is to get yourself a Gymboss timer. Not only does an interval timer keep you accountable so you don't slack off during your fat burning workouts it also keeps you focused on your weight loss exercises instead of on your watch or the clock which means better workouts and better weightloss results too. A gymboss is easy to use, can be used with any and all workouts, can be clipped to your outfit and most pieces of equipment. It also allows you to listen to any music you like and is a more affordable and effective piece of fitness gear than a heart rate monitor.
Burn more fat and lose weight faster with the Gymboss Interval Timer
