Core Knowledge
Contents
The Metabolism-Boosting Workout
Rev your fat-burning engine with this challenging training session.
photo by Scott Wachter
There’s more than one way to lose weight, but the most effective and efficient fat loss training includes both resistance exercise and interval work, or Energy System Development.
In the routine that follows, you'll lift weights using “alternating sets,” in which you perform one exercise followed by another and alternate between moves. For instance, you might do a set of squats, rest briefly, and then do a set of rows. You can minimize your rest between sets with this approach because you use different groups of muscles to perform two distinct movements.
Besides limiting fatigue, this strategy allows you to train faster than you would normally, performing typical “straight sets,” in which you do a set of one exercise, rest a couple minutes, and repeat the same movement.
With alternating sets, you maximize how much work you’re able to do in a given time period, a concept known as “work density.” Increasing the density of your training session increases the demand on your metabolic system so you burn more calories, lose fat, and spike your metabolism.
Benefits
- Increases metabolism to burn more calories during workout and at rest
- Improves mobility, stability, and pillar strength
- Makes you stronger in classic lifts like squats, deadlifts, and chin-ups
Duration
- 45 minutes
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Equipment
Training
Perform this full-body training session two or three times a week, resting at least a day between sessions to give your body time to recover. Stay active on days you don’t train.
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Base Pogo - In Place | 01 | 20 | Play Video |
| Leg Cradle | 01 | 10 reps each | Play Video |
| Inverted Hamstring - Moving Forward | 01 | 10 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 10 reps each | Play Video |
| Backward Lunge with Lateral Flexion (Moving) - Endurance | 01 | 10 reps each | Play Video |
Prehab
| Movements | Sets | Reps | |
|---|---|---|---|
| Reduce your risk for injury with a few quick movements. | |||
| Y - Physioball - Golf | 01 | 10 | Play Video |
| T - Physioball - Golf | 01 | 10 | Play Video |
| W - Physioball - Golf | 01 | 10 | Play Video |
| L - Physioball - Golf | 01 | 10 | Play Video |
| Push-up | 01 | 10 | Play Video |
| Glute Bridge - 1 Leg | 01 | 15 reps each | Play Video |
| Glute Bridge - Physioball | 01 | 15 | Play Video |
| Mini Band Bent Knee Linear Walk - Knees | 01 | 15 reps each | Play Video |
Pillar Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| Strengthen the muscles that stabilize your hips, torso, and shoulders. | |||
| Physioball Prone Knee Tucks | 02 | 10 | Play Video |
| Cable Chop - Stability Linear Half Kneeling (Outside Forward) | 02 | 10 | Play Video |
Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| Perform the following movements as alternating sets. Alternate between the first two movements, then the second two movements, then the third set. Rest no more than 60 seconds between sets. | |||
| Split Squat - Back Foot Elevated Barbell | 03 | 08 reps each | Play Video |
| Row - 1 Arm / 2 Leg Dumbbell | 03 | 08 reps each | Play Video |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 03 | 08 reps each | Play Video |
| Pull-up - Underhand Grip | 03 | 08 | Play Video |
| Overhead Press - Dumbbell Split | 03 | 08 reps each | Play Video |
| Push-up | 03 | 08 | Play Video |
Energy System Development
| Movements | Sets | Reps | |
|---|---|---|---|
| Perform 9 to 12 minutes of intervals using any piece of cardio equipment you like. Work for 60 seconds at an effort level of about 8-9 out of 10. (So if you're using a treadmill, you would sprint.) Then you'll perform "active recovery" (going easy) at about a 4 out of 10 effort level for 2 minutes. (In the treadmill example, this would be a walk.) Perform this 1:2 ratio of work to rest for 9 to 12 minutes. So you'll do about 3 or 4 bouts of work. | |||
Regeneration
| Movements | Sets | Reps | |
|---|---|---|---|
| Stretch and use a foam roll to loosen up while you drink a post-workout shake to accelerate your recovery. | |||
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