Shape Your Body Faster In 2011

Shape your body faster in 2011 by working harder for a shorter period of time. By doing this, you'll get more fat burn and calorie burn during and after your workout!

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.

Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning strength workout:

Do each exercise one after the other with little or no rest between exercises. Rest 3 minutes between circuits. Do the circuit 3 times.

1. Bulgarian Split Squats, 15 repetitions each leg
2. Plank, 15 repetitions, 5 second hold
3. Pushups on Medicine Ball, 20 repetitions
4. Step Ups with Knee Lift, pictured above, (knee high platform), 10 repetitions each leg
5. Pullups, 10 repetitions
6. Clock Lunges, 5 repetitions each leg
7. Standing dumbbell shoulder press, 10 repetitions
8. Repeat circuit 2 more times.

Also, shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!

I'm talking about interval cardio sessions that are 20 minutes or less!

If your cardio sessions are 45 minutes to 1 hour, stop doing your cardio that way (if you want to make progress sooner)! You will attain more fat loss and weight loss sooner with short, intense cardio sessions.

Here is an interval cardio session (or something similar):

--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute

Rest 2 minutes between circuits. Repeat this circuit 2 more times.

If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress--sooner!

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Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Posted in: Shape Your Body