This post is not likely to list the exercises to be made but rather is a list of “schemes” used to design and order your workout and exercises in a way to increase energy use and thereby calorie use.
1.HICT(High Intensity Circuit Training)
HICT is a popular programme and is frequently used by athletes for conditioning and strength purposes. It is basically a Huge round of several exercises(usually from 6 to 10 exercises compiled in one big round) performed in a short period of time, with no rest between the the exercise. The exercise should vary from conditioning exercises to strength exercises. When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise round has been completed .
An example could be:
- Jumping Jacks
- Push Ups
- Jumping Squat
- Mountain Climber
- Jumping Lunges
- Rope Jumping
Each exercise should be performed 30 Seconds; no rest between exercises;only when full round is completed, take 1 minute rest and repeat 2-3 times.
AMRAP(As Many Reps As Possible) is a technique where you choose an exercise(preferably compound) , define a time limit and do as many reps/rounds as possible(with proper form and technique) during that time limit. For example, if done with a push up, you set your timer to 2 minutes and perform as many push up as you can during that 2 minute. When fatigued/reached failure before that 2 minute time, rest on your arms for 1-2 sec and continue the push up until the 2 minutes ends.The rationale behind that technique is that your body requires much more energy to push itself beyond failure and that implies more caloric usage.
For this programme it is optimal to use multi-joint movements such as Push Up, Squat, Pull up, Mountain Climber, Burpees ; and if if you have access to dumbbells, then you can perform compound lifts such as Rowing, Bench Press and Deadlifts.
The Tabata programme uses a :20 Seconds on/:10 Seconds off protocol during a maximum of 4 minutes. When being researched , the Tabata was specifically researched to be done at SUPER HIGH INTENSITY(MAXIMAL EFFORT) during the workout periods, which can be, from a physiological point of view, very difficult to do. The original research carried by Dr Izumi Tabata , Irisawa Koichi and their team compared 2 groups of people:
- The first group pedalled on an ergometer for sixty minutes at moderate intensity,
- The second group pedaled for 20 seconds, followed by 10 seconds of rest, for 4 minutes (completing 7 to 8 sets total) at maximal effort. The key phrase is maximal effort, as each interval was expected to be a sprint. If athletes could not keep up the speed requirements, they were stopped at 7 sets.
The result:the Tabata-style sprinting group improved their performance while the long-duration group did not.
Also it seems that a four-minute maximal intensity Tabata workout had the same aerobic benefits as doing a sixty-minute moderate intensity workout. This news was pretty shocking in that you could get two-in-one benefits from only a four-minute workout.
And then the popular question came by : If 4 Minutes are great, why not 20 minutes? Further research then showed that in order for Tabata to have its full original effect, the workout should be so intense and at so much high intensity that a person should not be able to do it for more than 4 minutes.
Optimal exercises might be: bicycling, rowing, swimming, hill sprints, stair sprints, jumping rope, sled push, and sprinting, all done in a 20 sec work and 10 sec rest, while maintaining maximal effort during the work periods.
4. Post-Workout Cardio
This technique is used as a “Post-Workout” Workout. Described as per the Vlogger Gravity Training Zone – Fat Loss Experts‘ video, energy is derived from glycogen(stored in muscle cells and is derived from carbohydrates) and depletion of the glycogen brings in a state where we break down fats to create energy. The method to deplete gycogen levels is to train with high intensity by using moderately heavy weights that enables you to reach failure at 6,7,8,9 or 10reps. Once your high intensity weight lifting is done, that your glycogen level is low and your body starts burning fat to produce energy, you should perform cadio exercises such as running or stationary bike. The Video also proposes alternatives to these. Check it out his video for more information.
So here you have it – 4 programmes that can help you to burn some calories. If you have any suggestions/problems, drop a comment below. Otherwise feel free to contact me on my Facebook page.