What’s the quickest way to shed weight, build lean muscle, and show a toned physique?
The answer is simple: strength training with high-intensity intervals.
As many women think, lifting heavy weight equated to a bulkier and bigger body, but I learned that this could not be further from the truth. Strength training will actually keep you lean, toned, and very sculpted, more than just fixed cardio activities. The reason? Weight lifting burns calories hours after the workout whereas fixed cardio doesn’t.
High-intensity interval training (HIIT) is a perfect addition to strength training because it keeps your heart rate up and melts fat and not muscle.
This workout ombines these two types of training methods to give you a solid core, lean legs, and defined arms. Do this routine three times a week, and do each exercise three times. If you have limited time, you will still get a huge benefit by doing each exercise once.
Once this routine becomes easy, increase the amount of weight used in each exercise.
1. Single Leg Deadlift
This is the best exercise for a high, rounded seat. The movement targets the glutes and hamstrings, giving perfect definition and lift to your butt.
Perform eight repetitions on each side.
2. Squat Jumps
These powerful jumps burn calories in a short period. The entire body is engaged during this exercise, which helps to get lean all over.
Perform 10 repetitions.
3. Squat To Press
Squats are excellent for slim thighs, a tight butt, and sculpted hamstrings. By adding the press, the core and shoulders are engaged the entire time as well.
Continue movement at a quick pace for 10 repetitions.
4. Plank With Dumbbell Row
Planks are the best exercise for your deepest abdominal muscles, which flatten out the stomach. The row builds strength and definition in upper back, shoulders, biceps and triceps. This position will engage the small stabilizer muscles, which improve posture.
Perform eight reps each side.
5. Sprints
Sprints are an excellent way to melt extra pounds and build lean muscle. This powerful exercise is a very efficient way to improve athletic performance and keep the entire body lean and strong
Perform five sprints.
For optimal results, do this routine three times a week, and do each exercise three times through.