Burn more fat by adding higher intensity to your workouts.

Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

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For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.

Short bursts are proven fat burners and these athletes primarily train this way. We’re talking workouts with major calorie and fat burn.

Here are 3 high intensity workout tips to burn more fat:

1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.

These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.

One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.

According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!

So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.

Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.

One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.

An example would be a grouping of walking lunges, side lunges and transverse lunges.

Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.

3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.

Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.

Add intensity, challenge yourself more and watch the fat melt away!

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

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I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Author Details
Lifestyle and Weight Management Specialist Your Fitness University
Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Her Fitness Hut, My Fitness Hut, Sports Fitness Hut and Your Fitness University. Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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