If fat loss is your goal, does it matter what kind of exercises you do? Whether you want to burn off excess fat, tone up or just have fun, these 5 Exercises Every Woman Should Do will help you lose fat fast. Try to incorporate them somewhere in your exercise routine.
High Intensity Interval Training, or HIIT for short is the answer to your prayers if you hate long cardio sessions, but are seeking faster fat loss. So why does HIIT send your body into fat-burning overdrive? Because your body produces excess post-oxygen consumption, a.k.a. EPOC. Layman’s terms?? HIIT increases the resting metabolic rate for the following 24 hours, which means your body is still burning fat, even after you’re done your workout! FAB! Burning fat while binge-watching The Good Wife on Netflix??? Sign me up 😉
The key when it comes to HIIT is to ensure you’re including different exercises and really focusing on the exercise at hand. Going super intense during your workout won’t all you to check your Instagram feed — all eyes on the task at hand. If you really want to get your heart rate up and burn more fat, include exercises that have you changing levels every other exercise i.e. standing for one exercise, down on the ground for the next exercise and so on (Jump Rope, Mountain Climbers, Squat Jumps, Plank Jacks).
A tabata workout is a form of HIIT exercise. This is where you complete 8 exercises in a row, at full intensity. Each exercise is performed for 20 seconds, with a 10 second rest in between. Your first round of 8 exercises is one set, then you rest slightly and do one more circuit. That’s it! Your Tabata workout is done! No wonder it’s so popular – you’re literally done your workout in ~10 minutes (remember to properly warm up and stretch/cool down).
It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit. Also, Tabata training should be done with one movement i.e. burpees, jump squats, star jacks etc. This type of workout is not meant for beginners, but is a great form of HIIT once you’re at an intermediate-advanced level.
Using the HIIT and Tabata model above, Sprints are also excellent when you’re looking for the biggest bang for you fat-burning buck. The same rules apply as above, you must be going full out, but safely. That is why sprints on a treadmill are not recommended; it’s too easy to trip, fall off etc. and then you’re looking at the potential for serious injury.
I recommend doing sprints on a track (get outside already!), but they can also be done indoors on a rower, stationary bike (upright, not recumbent please) or even an elliptical.
TIPS FOR HIIT, TABATA AND SPRINTS
Another thing to keep in mind when it comes to HIIT, Tabata or Sprints is the length of your workout. It should never be longer than 30 minutes in length. Ideally, when you’re pushing your intensity to the limits, as required with this type of exercises, your body won’t be able to go longer than 30 minutes anyhow. Aim for a 10-30 minute workout window, 10 minutes for your Tabata and up to 30 minutes for your HIIT (I like to come in around 20 minutes for my HIIT workout).
The next important aspect of these exercises is your interval time. Aim for 10-45 second intervals MAX. Anything more than that and you’ll start to lose form and intensity. Of course, if you’re in excellent shape, then you could do a HIIT interval up to 60 seconds, but that’s only if your super fit.
Most women embark on a LIIS cardio (low-intensity steady state cardio, like hour long treadmill sessions) and low-calorie diet when they start a fat loss program. This is, without a doubt, the absolute worst way to lose excess fat. Most types of cardio training typically does not build significant amounts of muscle. Long duration cardio workouts can even end up breaking down muscle tissue, which would further slow your metabolic rate.
Ok it’s true, cardio and dieting will shrink your size, but it shrinks your fat and muscle. We don’t want that. This form of fat loss leaves you skinny and soft…and often very, very hangry (so hungry your angry).
What we want is to tap into our excess fat stores for fuel, and eat healthy until we’re satisfied, with the occasional unhealthy meal here and there.
One thing we don’t want is to end up bulky and muscular like a dude, right? Great news, resistance training aka strength training or weight lifting doesn’t do that with women! We just don’t have the same testosterone levels that men do (the hormone that allows men’s bodies to get big and bulky) PLUS we don’t have hours and hours to spend in the gym and eating only fish, sweet potatoes and rice.
We want to live and enjoy life, right?
Resistance training allows your body to burn fat while at rest, just like HIIT does. With resistance training you’re building lean muscle that burns calories at a higher rate even when you’re not working out.
Resistance training also provides a nice, long list of other health benefits:
- increased bone density
- improved balance and coordination
- stronger ligaments and tendons
- improved mood and greater ability to handle stress
- lessened likelihood of diabetes, heart disease, obesity, depression and anxiety
Don’t worry, you don’t have to be lifting extremely heavy weights to achieve healthy, toned muscles. As long as you are challenging yourself, using proper form (this is KEY to avoid injury and burn fat) and have a hard time finishing your set, then you’re lifting a good amount of weight. i.e. if you can reach your goal of 12 reps without any real exertion, up your weights. It should be difficult, if not almost impossible to do your last 2-3 reps of an exercise with good form.
Many believe that yoga is not fast-paced enough to burn the number of calories required for true weight loss. Others swear by yoga and say it’s an extremely effective way to shed pounds.
The concept of fat loss and yoga go hand-in-hand, and we must understand the three components that our bodies are comprised of: the mind, body, and soul.
Each layer depends on and affects the other two. When one layer is unbalanced, such as the mind, the body and soul follow suit.
Yoga is an excellent stress reducer. It quiets your mind and turns off the excess chatter that seemingly never ends. That’s why I recommend gentle yoga before bed to my clients who have trouble sleeping. It allows them to “turn off their brain” and become calm and centred.
Yoga is also a fantabulous way to stretch out achy muscles. Yoga helps ease muscle aches and pain by gently stretching and strengthening your muscles and increasing blood circulation, which in turn brings healing nutrients and oxygen to inflamed tissues.
One of my fave yoga workouts is a blend of yoga and pilates mixed together, called PiYo. PiYo was created by one of my fave health/wellness/business gurus, Chalene Johnson. Her method of doing yoga doesn’t include long, intense poses, or lead you through dozens of repetitive, microscopic core movements. PiYo introduces you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility. Plus, it’s fun!
(If that’s your thing, then def check out Yoga Vibes.)
Now that you know what kind of exercise will help you reach your fat loss goals faster, it’s time to put it all together and take action.
My Fat Loss Jump Start program is a 4-week online program designed to do just that – reach your fat loss goals fast, but without dieting or killing yourself in the gym 6-7 days/week
My simple step-by-step strategies that you can EASILY implement to help you:
Lose Excess Fat and Get Back in Shape #LetsGetFitTogether
Feel More Energized – and avoid those draining mid-afternoon slumps
Break Through Weight Loss Plateaus – even if you’ve been in one for years
Fuel Your Body Properly and in the Right Portions – so you never feel deprived
Conquer Cravings – say goodbye to intense sugar cravings once and for all
Balance Your Hormones – break free from mood swings and eliminate tummy bloating
Improve Your Sleep Patterns – wake up feeling alert
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Stop Dieting Once and For All – so you can end food obsession
End Exhaustive, Punishing Workouts – because you deserve to feel good in your own skin
And this is done all online so you can live anywhere in the world and do the Fat Loss Jump Start.
Class start May, 28th so make sure to REGISTER NOW as spots are limited. Last time we had to close enrolment early as all the spots filled up. DON’T MISS THIS ROUND!
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