Typical weight loss exercise sessions are usually about an hour in length. As much as you hate to admit it, there are days when you just don’t have an hour to devote to exercising. There are various techniques that can be used to shorten and or condense your exercise routine. The following weight loss exercise programs provide the intensity for the maximum calorie burn in the least amount of time.
Resistance Circuit Training
Circuit training is a fast paced exercise program that can be performed a couple of different ways. For resistance training, an essential exercise component in weight loss, the object is to complete 1 set of each exercise in your routine without stopping. Circuit training for resistance often involves using a variety of machines in a specific order and can take as little as 30 minutes to complete.
Combination Circuit Training
Circuit training as a weight loss tool is even more effective when you combine cardiovascular training and strength training. Combination circuit training typically includes 1 minute of a cardio activity such as jump rope, jumping jacks or steps ups in between each strength training exercise in a fitness routine without a break. This type of circuit training can be performed at home using body weight exercises or at the gym.
The more you move and the less you rest the more calories you will burn, which translates into more weight loss. Super sets are time savers because you are performing two exercises back to back without a break. The definition is literally “Two different exercises for opposing or antagonistic muscle groups that are completed in succession without an intervening rest period.” Examples for a super set include; chest and back or biceps and triceps.
The Mayo Clinic defines interval training as “Simply alternating bursts of intense activity with intervals of lighter activity.” Timing for each alternating interval is usually 30 seconds to 1 minute in length. Interval training works with all forms of cardiovascular activity, inside or outside. Intervals can be performed on various cardio machines, outside at a local parks or even when running steps.
These short programs and exercise techniques save time and burn more calories for increased weight loss. They do it by increasing the intensity of a fitness routine. When employing these short programs and techniques it is essential that you listen to your body, to monitor and adjust if necessary, the intensity of your workout. It is important to always stay hydrated, focus on the muscles you are working and use proper exercise form and technique.