Speed Intervals Burn More Fat in Less Time

Do you really want to burn fat? Use speed intervals for cardio and you will see your body begin to sculpt faster. High intensity interval training (HIIT) is a proven fat burning cardio exercise.

Also, HIIT is the best way to burn fat (while saving muscle mass) in the shortest amount of time as well as increase VO2 Max. All that's needed is 10-20 minutes per session.

Here is an example of how speed intervals could work for you:

After a proper dynamic warmup (like jog progressively for 5 minutes), sprint for 60 yards and walk back to the starting line. The sprint has to be at maximum effort. Do this rotation for 10-20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vests, could also be used. Its just that simple! And that tough!

Other good speed interval cardio exercises are jumping rope, squat jumps, burpees, jumping jacks or mountain climbers. Do the intervals for 30 seconds and walk for 1 minute. Do this rotation for 10-20 minutes.

Try more speed interval cardio during your workouts and you will burn more fat!

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"Exercise is not my life.....exercise makes my life better!"

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!

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Fat Burning Intervals--Running and Jumping Jacks

Use running and jumping jacks cardio intervals to burn more fat. Today was my day to do interval cardio and I needed to mix things up a little (interpretation: I was bored).

So, I did this running and jumping jacks interval workout. Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints).

Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast).

The workout was actually fun even though it was very difficult. That means I burned tons of calories and burned some fat. I will be doing this workout again.

The total workout time was 45 minutes. This was how I did the workout:

--Running intervals, 15 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Jumping Jacks, 15 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Running intervals, 15 minutes. Rotation: 1 minute fast, 1 minute walking

Finished!

Doing 10 minute segments is actually enough workout time (30 minutes). I just felt great today and went a little longer.

Take home lesson: make your workouts fun! Don't do something you hate. Find exercises you enjoy.

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"Exercise is not my life.....exercise makes my life better!"

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!

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Forty Minutes Of Interval Cardio? Don't Do It

Yesterday, I did 40 minutes of running interval cardio on the treadmill. I recommend, and usually do, 20 minutes of intervals. On some days, I will do 20 minutes, rest 10 minutes, and do another 20 minutes. I have also done 20 minutes in the morning and another 20 minutes at night.

Doing 40 minutes of running interval cardio is, well, too much at one time. I was quickly running out of energy at about 30 minutes. Why did I keep going? Three reasons: I was feeling pretty good, I was running on a treadmill (easier than running on land, which I usually do) and I was watching "The Office" (Michael falls into Koi Pond episode). Don't do 40 minutes of intervals in one session!

Twenty minutes of running cardio intervals is enough to burn plenty of calories during and after your workout. Doing two separate 20 minute cardio sessions is even better.

Research proves that two 20-minute workouts will burn more fat and calories than one 40 minute workout. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burning.

So, here is how I usually do a 20-minute running cardio interval session on a treadmill:

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes

When I run intervals outdoors on grass or astro-play turf:

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 minutes

Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum. My preference is to exercise outdoors. Run hard, run safe.

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

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!

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Interval Cardio Cross Training Burns Fat

Interval cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short.

The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior calorie-burn, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that 2 separate workouts will give you more calorie-burn and fat-burn.

How do you do regular interval cardio? Here's an example:

1. Sprint for 30 seconds
2. Walk for 1 minute
3. Repeat this rotation for 20 minutes

To do interval cardio cross training, just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout that I do:

1. Step Ups, 15 repetitions each leg
2. Walk 1 minute
3. Jumping Jacks, fast, 1 minute
4. Walk 1 minute
5. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute)
6. Walk 1 minute
7. Repeat this circuit 1 more time

You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises.

Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises.

To get better fat-burning results, do interval cardio cross training.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Burning Stubborn Body Fat

Where are your stubborn body fat areas? Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat. Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?

First, stop wasting money on fitness gadgets! You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick!

This is what you need to do:

1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, low-fat diary products and whole grains fit the bill. Severely limit fast foods, processed foods and foods in a box or bag. Base your daily caloric intake on your basal metabolic rate and your daily activity. This way, you won't eat too much or too little (severe calorie restriction). You need to maintain a daily caloric deficit to burn fat and lose weight.

2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss.

3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day.

Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off. Do full body circuit strength training 3 times a week, about 30-40 minutes a session. When you get really good at it, 20-minute strength training sessions will be enough to get the job done.

4. I recommend doing interval cardio sessions (about 20 minutes a session) 2-3 times a week. Sprint interval cardio works best, especially on inclines on grass. Bodyweight exercise interval cardio also works well. You might have to work up to being able to do 20-minute interval cardio sessions. If you are doing 60-minute cardio sessions, stop now! It is wasting your time and precious muscle mass.

5. If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Never do spot training only. It doesn't work. Aim to burn total body fat first and local area fat second.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Lose Weight With 20-Minute Workouts

You can burn fat and lose weight working out 20 minutes a day. Granted, your 20-minute workouts need to be intense and targeted but it can be done. So, everyone has time to workout!



The excuse of "I don't have enough time to exercise" won't hold water. When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don't want to do something (or commit to something).

You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 20 minutes of intense, targeted workouts:

1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs

Do you have a spare 20 minutes in your day? Of course you do! Here is a great 20-minute workout that you can do any day of the week:

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times.

--Bodyweight squats, moderate pace
--Pushups, full speed
--Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
--2-Handed medicine ball chest pass, full speed
--Squat jumps, full speed
--Back extensions, moderate pace
--Bentover dumbbell rows, moderate pace

Use correct form and get after it!

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

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Mountain Climbing Requires Core Strength

If you want to be a mountain climber, you need massive amounts of core strength and muscle endurance....so says my friends Brian and Jackie, who finished successfully climbing to the summit of Mt. Ranier! I'm not going to argue with them! I'm impressed---congrats, you two!



All movement begins with the core and many injuries can be traced to a weak core area. WE KNOW THE SAYING---YOU'RE ONLY AS STRONG AS YOUR "WEAKEST LINK." Well, this saying definitely applies to your body. Many people work certain favorite body parts when exercising. In and of itself, this is not a bad thing. But for your training to be effective, you should focus training your "weak links" first while also training the other body parts as well.

For many, the "weakest link" is the core. Weak cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong triceps but weak biceps, or strong chest muscles but weak back muscles.

Another problem for many is not stretching all muscle groups, which will give you an unbalanced physique and poor posture. This leads to injuries. So, what's the solution? Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.

Oh yeah, Brian and Jackie also talked about the importance of doing cardio exercise!

Plan on climbing any mountains? Need a great athletic abs workout? Try My Fitness Hut's Athletic Abs Workout System!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

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!

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Burn Your Belly Fat!

Who doesn't want to burn belly fat? Burning belly fat is not complicated if you follow a good workout routine and meal plan! Of course, this is easier said than done, right?



First, don't focus on your belly fat! Focus on burning total body fat with full body circuit strength training and short, intense cardio sessions. Your strength training sessions should be about 40-50 minutes (3 times a week) and your cardio sessions should be about 20 minutes (3-4 times a week). Your strength training workouts will include core exercises like planks, bridges, ab curl ups, back extensions and mountain climbers to help burn your belly fat. If you want to do extra "belly fat burning" core exercises on off days, you can.

Second, make sure you have a good meal plan that includes plenty of foods like fruits, vegetables, protein and whole grains. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. If you will cut sugars and processed foods from your diet, you will win the battle of the belly bulge!

Researchers at Penn State found that dieters who ate at least five servings of whole grain breads while following a low-calorie diet lost 24 percent more abdominal fat than those who averaged the same number of calories but ate refined grains, like white bread.

Follow your meal plan at least 90% of the time, exercise regularly and you will burn belly fat and total body fat over time----and it will stay off! Its not rocket science! You just have to be consistent!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Do Summer Exercise With Quality Footwear!

Please do your summer exercise with quality footwear! Do I even need to say NOT TO EXERCISE WITH CHEAP SHOES! Based on what I see at health clubs, alot of people exercise with cheap shoes!

Do you have feet that are flat, low-arched or high-arched? Then, you need quality footwear to protect and support your feet! You might even need insoles to support your feet.

Also, you need footwear that supports your activities. Are you a runner, tennis player, basketball player, soccer player, raquetball player or lacrosse player? Buy the footwear that you need! I love the "old school Converse sneakers" but you might not want to run a marathon using those sneakers!

Due to the science and technology that goes into making quality exercise footwear, you will pay good money for them. But, the amount of money you pay is worth avoiding painful foot injuries! Make the investment in your feet! And, when your footwear begins to wear out, replace those old comfortable shoes!

If you have serious foot problems, get shoe recommendations from your podiatrist or footwear expert.

If you don't exercise with quality footwear, you can expect:

1. shin splints

2. Plantar Fasciitis

3. various toe, foot and heel injuries

4. ankle sprains

5. biomechanical problems

6. various muscle strains and sprains

If you need a footwear store that has quality footwear for just about any fitness activity, then visit my friends at Fitness Footwear!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

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!

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Shuttle Runs Burn Fat Faster

Use shuttle runs to burn fat faster and really lean and tone your body. Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.



Shuttle runs are effective fat burners because of at least three mechanisms:

1. Interval cardio - Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.

2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.

3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.

Try these two shuttles in your workouts to burn more fat:

Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.

Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Add shuttles to your exercise mix and you will start to see your body toning up faster.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

Read more »

Power Cardio Burns Fat

Power Cardio is intense exercise and burns fat like crazy. You won't get bored doing power cardio but you will be exhausted!

Power cardio will help you break through your weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.

There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your cardio routine! Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains!

Here's an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. All it takes is 20 intense minutes! It can go something like this:

--Full speed medicine ball diagonal chops, 1 minute
--Slow jog for 2 minutes
--Full speed medicine ball front chops, 1 minute
--Slow jog for 2 minutes

Just do this rotation for 20 minutes and you have a very intense power cardio workout! And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it! From personal experience, I know it works!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

Read more »

Burn Fat With Cardio Workouts--Only 20 Minutes!

Yes, you can burn fat with cardio workouts--with the right cardio workouts! You might have to change your thought process about how you do your cardio. If your cardio workout sessions are 45 minutes to an hour, get ready to change (if you want to burn fat and tone your body)!



Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn! So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio! That way, you will build more muscle mass and speed up your metabolism!

If you want to blast the fat in the minimum amount of time, get My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts for FREE!

There are 8 different types of challenging workouts for you to do this spring and summer and they all burn fat like crazy! I do these workouts all the time and so do my clients! And, as always, the workouts are based on my proven Fat Blaster Athletic Training System!

Get your FREE 20-minute fat burning workouts and start your spring and summer workouts the right way!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

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!

Read more »

More Fat Loss With Increased Growth Hormone

You can have more fat loss by increasing exercise-induced growth hormone. Yes, your body can produce more growth hormone without any illegal drugs. Growth hormone is important for building muscle and burning fat.

Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise. Rest 20 minutes between sessions if you do weight training and cardio during the same workout.

Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burning.

According to research, growth hormone in your adult body works great to produce the fat-burning results you want.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Thanksgiving Day-After Fat Loss Workout

I really did workout the day after Thanksgiving! I had to workout and burn those extra calories! Hopefully, you did your workout too. It's best to get right back into the exercise groove.

Here's my workout:

1. Sprint interval cardio, 20 minutes

1. Bodyweight squats, 12 repetitions
2. Pushups on medicine ball, 15 repetitions
3. Bentover dumbbell rows, 10 repetitions
4. Plank, 10 repetitions, 20 second hold
5. Standing dumbbell shoulder press, 10 repetitions
6. Medicine ball diagonal chop, 10 repetitions each side, full speed
7. Dumbbell calf raises, 25 repetitions, full speed

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

Burn those Thanksgiving calories!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

Read more »

Get A Lean And Toned Body!

The way to get a lean and toned body is not very complicated! Be consistent with your fitness program and you will get and stay lean and toned!

Here are some tips to get your body lean and toned:

1. If you want fat loss, weight loss and a lean and toned body then you MUST eat for fat loss! Everyone needs a meal plan! You need to have some sort of idea of what you are going to eat for the day.

If you don't have a meal plan, you might eat anything at any time! If you have a plan, you are more likely to follow it or at least eat similar foods. And, record what you eat in a food journal to hold yourself accountable.

2. Burn more fat by working large muscle groups, not by working out longer! Maximize your time in the gym and get the results you want! The quality of your workouts are better than the quantity of your workouts!

Shorten your weight training workouts to 50 minutes (3 days a week) or less and ramp up the intensity! Doing this will give you more fat burn and calorie burn during and after your workout!

Compound strength exercises (with weights or bodyweight) like 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.

3. Do short, intense cardio workouts (about 20 minutes, 3 days a week)! Sprint Intervals or similar cardio exercises activate and shape the bulkier, shapely fast-twitch muscle fibers. This type of cardio will also burn fat and calories like crazy and give you superior heart health!

4. Walk 30 minutes every day, especially on your non-workout days. Walking helps you to keep an active lifestyle.

Consistently do these 4 things and you WILL have the lean and toned body of your dreams!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Top 5 Butt Blaster Cardio Exercises

Every one needs butt blaster exercises to either tone your butt or keep your butt toned! You can use cardio to blast the butt fat and overall body fat----just do the right type and intensity...top cardio exercises to blast butt, hips and thighs fat are:



1. Sprint Intervals: Sprinting activates and shapes the bulkier, shapely fast-twitch muscle fibers. Just check out the sprinters at the next track meet you attend and see how toned their butt, hips and thighs are. You may not go to that extreme, but you get the idea! Do your sprints:

--on grass (incline)
--on grass (flat surface)
--on sand
--on astroplay
--DO NOT RUN ON CONCRETE, ASPHALT OR OTHER HARD SURFACES

If you play soccer, it is a great change-of-pace exercise activity.....basically, all you do is sprint and jog the whole game.

2. Leg Circuits (also a strength and/or power exercise).

3. Intervals on Stepmill or Stadium Steps

4. Intervals on Treadmill

5. Intervals on Bike (preferably outside)

6. Forget about doing cardio on elliptical machines. There's just not enough benefit when it comes to burning fat---especially butt, hips and thighs fat.

When you have a choice, choose non-machine cardio. That way, you won't have a machine generating momentum for you. Don't go beyond 30 minutes on a cardio session---20 minutes is better because you can push yourself harder.

Leg circuit cardio is great because you can incorporate exercises like squats, lunges, step ups and jumps. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your cardio routine. Again, all it takes is 20 minutes per session.

Its pretty simple. Just do 3-4 days per week of intense cardio and you will tone and sculpt your butt, hips and thighs!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

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!

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Burn Fat With Jump Rope

That's right! Burn more fat with jump rope exercises! Stop looking for the next big fat loss secret! Pull the jump rope out of the closet and starting burning fat!

Here are 4 easy, effective ways to use the jump rope in your workouts:

1. Do jump rope intervals for your cardio workout. A good 20-minute routine would be to jump rope for 1 minute and walk for 2 minutes. Do this rotation for 20 minutes. Try to jump as fast as you can.

2. Jump rope for 10 minutes before your weight lifting workout. This technique will really get your heart rate up.

3. Jump rope for 30-45 seconds between each weight lifting set. These lower body cardio blasts will really get your heart rate up.

4. Jump rope for 10 minutes after your weight lifting workout.

All of these jump rope exercises will help you burn more calories and fat before and after your workout.

Jumping rope will also help improve your balance, coordination and overall body tone.

So, start jumping already!

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Eat Less, Burn Fat And Lose Weight

Eat less food, burn fat (with regular exercise) and lose weight! While its true that you inherit a certain body type, don't blame genetics if you're overweight or obese. Ultimately, your body weight will depend on how much you eat and how much you exercise (including an active lifestyle), not your genetics. Hard, smart exercise and a good meal plan can overcome "bad" genetics!

If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be. If you are active and exercise regularly, it will help you burn more calories. It will also keep your metabolism "humming along." Part of being active is to walk as much as you can every day.

You need to know how many calories you need each day. Start by learning your basal metabolic rate (how many calories you would burn if you did nothing all day). You must maintain a daily caloric deficit in order to lose weight and burn fat. If you exercise regularly, it will be easier for you to achieve your caloric deficit.

Keep a food journal. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Take responsibility for your body and do the things necessary to change your body composition!

Get my FREE Fat Blaster eNewsletter and get my FREE REPORTS, "My Fitness Hut's 10 Must Know Fat Loss Tips" and "My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts!"

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

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!

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The Best Way To Do Cardio?

Cardio, ah, cardio....there is so much said about it....first, any activity that makes you burn calories is good.....the controversy comes about "the best way to do your cardio" to get the results you want..... aerobic exercise is an activity that is done continuously for more than 2 straight minutes.....here are some tips:

Traditional long, slow lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. is good for beginners or those who have been inactive.

Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.

High intensity cardio (HIC) and high intensity interval cardio training(HIIT) will give you faster body fat burn in less time. You only need to do 20 minutes per session, 3 times a week.

High intensity cardio (HIC) and high intensity interval cardio training (HIIT) will: a) significantly boost your metabolism--during and after exercise, b) give you less lean body mass loss, c) give you a faster rate of body fat-to-energy conversion and d) significantly increase your VO2 Max capacity.

Circuit weight training (including bodyweight circuits) has dual benefits as a strength/cardio workout.

If HIC or HIIT is too hard on your body, you might want to try a HIC, HIIT and moderate intensity combination during the week. Just get to know your body so you know when to back off.

The evidence is clear----if you want maximum body fat burn in the least amount of time, then HIC and HIIT is the way to go! I personally do 2 days of HIIT, 2 days of HIC and 2 days of circuit weight training per week. I know it works.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

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30-Minute Friday Circuit Workout

Here is a great little 30-minute Friday circuit workout for you....its been a long week and you just need a workout to energize you for the day, right? This is a great fat-burning workout for you to try....you don't need any weights, medicine balls, resistance tubes or stability balls....just your body!

This workout is a strength and cardio workout so it will save you even more time during your busy day. If you have been doing some heavy weight training this week, this workout can be a good change of pace for you:

--Y bodyweight squats, 12 repetitions, moderate pace
--Plank, 12 repetitions, 10 second hold
--Pushups, 12 repetitions
--Squat jumps, 12 repetitions, fast
--Pullups, 10 repetitions
--Superman, 12 repetitions, 5 second hold
--Do this circuit 3 times.

Do this circuit with little or no rest between exercises. Rest 2 minutes between circuits.

Have a great day!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

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!

Read more »