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Photo by Dave Cruz
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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
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Increases metabolism to burn more calories during workout and at rest.
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Improves mobility, stability, and pillar strength
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Makes you stronger in classic lifts like squats, deadlifts, and chin-ups.
DURATION
45 minutes
EQUIPMENT
Dumbbells
Physioball
Barbell
Weight Plates
Mini band
Cable machine
WORKOUT
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
Kick start your workout by performing these movements in circuit fashion—that is, do one exercise after another without resting between moves.
| Movement |
Sets |
Reps |
| Pogos |
1 |
20 |
| Walking Leg Cradle |
1 |
10 each |
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Lateral Jumps
Stand in an athletic position (knees bent slightly, hips back) and jump side to side over a line. Over and back is one repetition.
|
1 |
20 |
| Inverted Hamstring - Walking |
1 |
10 each |
Wide Outs
Perform a jumping jack but turn your feet out 45 degrees at the "out portion." |
1 |
10 |
| Walking Quadriceps Stretch |
1 |
10 each |
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Forward/Backward Hops
Stand on one foot and hop forward and backward over a line.
|
1 |
10 each |
| Lunge Walk with Overhead Reach |
1 |
10 each |
Lateral Hops
Stand on one foot and hop side to side over a line. |
1 |
10 each |
Lateral Push-up Shuffles
Assume the standard push-up position with your legs straight behind you and your hands beneath your shoulders. Do a pushup, then walk your hands six inches to one side and do another pushup. Continue moving sideways by shuffling your hands and doing pushups. |
1 |
5 each |
Triangle Jumps
Assume an athletic position and hop forward and to your right, then back and to your left, and then straight to your left to return to the starting positon. (Make a triangle.) That's one repetition. |
1 |
5 |
Pivoting Deep Squats
Stand with your hands overhead and bend at the hips and knees to sit back into a squat. At the bottom of the move, pivot on your left foot and step around so you’re facing the other way. Perform another squat and then pivot in the other direction (on your right foot). |
1 |
5 |
PREHAB
Reduce your risk for injury with a few quick movements.
PILLAR STRENGTH
Strengthen the muscles that stabilize your hips, torso, and shoulders.
| Movement |
Sets |
Reps |
Knee Tuck
Get in push-up position with your shins on a physioball. Pull your knees to your chest, keeping your hips high, until your toes are on top of the ball. Then straighten your legs back out and repeat. |
2 |
8-10 |
| Cable Chop |
2 |
8-10 each |
STRENGTH
Perform the following movements as alternating sets. So you'll alternate between 1a and 1b for 3 sets of each movement, then alternate between 2a and 2b, and so on. Rest no more than 60 seconds between sets.
| Movement |
Sets |
Reps |
1a. Bulgarian Split Squat
Stand holding dumbbells at your sides with your back foot on a bench and your front foot a couple feet forward. Lower your hips straight down without letting your back knee touch the floor. Then press back up with your front leg. |
3 |
8 each |
1b. Single-arm Dumbbell Row
Place your left knee and left hand on a bench, holding a weight in right hand with your arm straight and beneath your shoulder. Use your back muscles to draw the weight up and back to your side, then lower it back down. |
3 |
8 each |
| 2a. Single-leg Romanian Deadlift |
3 |
8 each |
| 2b. Chin-up (or Lat Pulldown) |
3 |
8 |
3a. Dumbbell Step-up and Press
Stand holding dumbbells at your shoulders in front of a bench or sturdy step. Place one foot on the bench and push into the bench with your front foot to straighten your front leg. Press the weights overhead, then lower them and return to the starting position. |
3 |
8 each |
| 3b. Push-up |
3 |
8 |
ENERGY SYSTEM DEVELOPMENT
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
Stretch and use a foam roll to loosen up while you drink a post-workout shake to accelerate your recovery.
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