HIIT is a fast-paced workout that involves short bursts of intense exercise followed by brief recovery periods. It skyrockets your metabolism, torching fat without breaking down muscle. Try a 30-minute HIIT session, including exercises like sprinting, burpees, and kettlebell swings, to maximize calorie burn.
Strength training isn’t just for bulking—it’s essential for maintaining muscle while cutting fat. Focus on compound lifts such as deadlifts, squats, and bench presses. Aim for 3–5 sets of 6–12 reps with heavy weights to stimulate muscle growth while your body sheds fat.
Metabolic circuits blend strength and endurance, keeping your heart rate high while preserving muscle. Pick five full-body movements like push-ups, squats, kettlebell swings, lunges, and battle ropes. Perform each for 45 seconds with 15 seconds of rest and repeat for 3–4 rounds.
Low-intensity steady-state (LISS) cardio, such as brisk walking, cycling, or incline treadmill workouts, helps burn fat without interfering with muscle recovery. Aim for 30–45 minutes at 60–70% of your max heart rate for optimal fat-burning effects.
Short bursts of high-speed running activate fast-twitch muscle fibers, which help maintain muscle mass. Find a hill or track and perform 20–30-second sprints, followed by 60–90 seconds of walking. Repeat for 8–12 rounds to supercharge fat loss.
Bodyweight exercises, like pull-ups, push-ups, and jump squats, maintain muscle while improving endurance. Try a time-based approach, such as AMRAP (As Many Rounds As Possible) workouts, to challenge your muscles without overloading your joints.
Rowing machines engage multiple muscle groups while providing intense cardio. Go for a 1:1 work-to-rest ratio, rowing at max effort for 30–45 seconds, then resting for the same duration. A 20-minute session can melt fat while keeping your muscles engaged.
Loaded carries, like farmer’s walks, challenge your grip strength, core, and endurance while burning calories. Grab heavy dumbbells or kettlebells and walk 50–100 feet, maintaining strong posture. Repeat for 3–4 rounds to enhance fat loss while keeping muscle intact.
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