Still, the debate continues on which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis) and his colleagues from Duke University showed that exercise is the best to combine.
The participants who did only cardio exercise lost more fat. But the people who do in combination with cardio weight training not only lost weight, but increase muscle mass.
The advantage of combined training is also confirmed by the study of Ho Sulin (Suleen Ho) from the University Kertina in Australia. 12 weeks of combined training helped the subjects to decrease the weight and amount of fat in the body more effectively than cardio or strength exercises individually.
It turns out that for maximum effect it is necessary to perform cardio and strength exercises.
The first more energy, but on the other the muscles, and due to the oxygen debt help you burn calories not only in professional, but also after it.
There is the most energy-demanding exercise on the combined exercise. First, consider the options that you want equipment: barbell, dumbbells, ropes, medicine ball, and then switch to body weight exercises that burn fat.
Exercises with equipment
Tracery
This exercise clearly came to the underworld. First, you have to squat with a barbell on his chest, and then, without stopping, to jimboy obvertitur. Move slowly not: you will lose speed and momentum, and you need more undergrowth to push the barbell up. Therefore, tracery, are very hard and spend a lot of energy.
Tracery is well, stressing the thighs and buttocks, shoulders and back. Also engage the abdominal muscles.
Select the weight perform 10 tracery without stopping, and better yet — turn them into an interval workout and you'll wish you were dead.
Double rope wave
Study Charles J. Fountaine at the University of Minnesota at Duluth showed that the 10-minute workout with two ropes allows you to burn 111,5 calories — approximately two times more than when running. Experiment participants performed a standing wave with two hands for 15 seconds and then rest 45 seconds. And so 10 times.
During this exercise, well loaded broadest muscle of the back and front of the Delta, as the synergists are back deltas and trapezoid. Therefore, exercise not only helps to spend calories, but also the load across the upper part of the body. It also includes the quads and glutes and abs and back extensors to stabilize the body.
Try to repeat the experiment Charles J. Fountaine and do 10 repetitions of 15 seconds. If it is difficult, reduce the working time for 10 seconds. You can also do interval training different exercises with the rope shown in the video.
Throw the ball against the wall
Throw the ball against the wall to resemble tracery. First, you go into a squat, then you have to cope, but instead of jimboy obvertitur to throw the ball into the wall. This performance is the work of the quads and the glutes, shoulders, back, trapeze, and muscles.
Throws the ball perform with a high intensity and load can be scaled by increasing the weight of the ball and adjusting the height to which you throw.
Do 2-3 sets of 20-25 times, or include shots in interval training. For example, 30 seconds to throw the ball, and the rest of the minute do a burpee, and so until there are 100 shots.
The snatch of the kettlebell
In January 2010, the American Council on exercise ACE published the results of the study show how many calories you can burn with kettlebell snatch.
Subjects performed six jerks in 15 seconds and then rest for 15 seconds. And so for 20 minutes. Aerobic participants burned to 13.6 kcal per minute, and anaerobic and 6.6 kcal. It shows, from 20.2 calories per minute, and 404 kcal for 20 minutes!
In addition to enhanced calorie burning, the snatch of the kettlebell is useful for flow back and legs, strengthen the wrists and grip strength. Exercise develops endurance and speed, train coordination of movements.
Burn more calories, select the five exercises, with kettlebells and complete three rounds of 15 repetitions for each of them with 30-second breaks between exercises.
Body weight exercises
Jumping rope
While jumping rope work your leg muscles, triceps and chest muscles. Workout can burn 700 to 1000 calories per hour depending on the intensity. 20 minutes jumping rope energy is equal to 45 minutes relaxed run.
Unlike Jogging, jumping, the less stress your knees as you get on both legs. This is another plus for people who are overweight.
You can start your workout with jump ropes: jumping will help to heat the body for the following exercises. After a joint warm-up set the timer and jump for 45 seconds at a moderate pace, then 15 seconds — fast. The rest of minutes and repeat nine more times.
If you want to burn even more calories, learn double jumps. Here is a good diagram to study:
- two separate key to jump, twice to repeat 10 times;
- two single, two double — 10-times;
- two singles, three doubles 10 times, and so on.
If you already know how to make a double benchmark to try the famous Annie. First of all, 50 double jumps and sit-UPS (from prone position), then about 40, 30, 20 and 10. And all this in time without rest intervals.
Also, you can diversify your workout by adding exercises with the rope.
Burpee
A High-intensity workout with the burpee burn from 8 to 14 kcal per minute. This is what the burpee, you can burn 280 calories per 20 minutes. Also you can intensify the exercise by adding a jump into the Box, skipping the fingerboard, pull-UPS and other variations.
Here are a few options for different types of exercises:
- Descending burpee ladder for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a minute of rest between sets.
- 100 burpee. Do the 100 burpee, rest as you need.
- Two minutes of burpee (advanced). Set a timer and do as many burpee over the two minutes. Make sure not to suffer from the technique: to touch the Breasts and hips of the floor, at the top come off the earth.
Exercise "Cliffhanger"
Take the emphasis lying down and alternately bend your knees, as if trying to get them to the chest. "Cliffhanger" is fast, but the pelvis and the back are fixed.
Exercise is good press is pumping, and muscles-hip flexors, and due to the intensity increase of the consumption of calories. Depending on the weight, which you can spend from 8 to 12 kcal per minute.
Of course, you won't be able to perform a "Cliffhanger" for 10-20 minutes at a time. Instead, combine it with other exercises in the interval training. For example, 20 jumping mountain Climber, 10 pushups (from the knees), 20 hops "Jumping Jack", 15 air squats. Perform 3-5 rounds, rest between rounds is 30 seconds.
You can also do the "Cliffhanger" at the TABATA Protocol: 20 seconds active run 10 seconds of rest. Number of rounds — of-being.
Squats with jumps
Squats without barbells and dumbbells can hardly be called an effective workout. Another thing — squats with jumps. In this exercise, you can go into a squat, and come up with a jump. In view of this, the exercise becomes much harder and you will spend more calories.
There are three sets of 20-30 times. And Yes, you won't have very long to jump before you properly load the muscles of the legs.
How to perform the exercises without the equipment
The exercises with the own weight helped to lose weight, must be intense and long lasting. Simply put, if you do 20 squats and then rest for five minutes, you can, of course, strengthen the muscles, but a lot of calories, will not burn.
So do the exercises with high intensity, and better yet, include them in interval training with a rest between sets from 10 seconds to one minute. So you keep your heart rate high throughout your workout and burn more calories.
Also, remember that no one exercise does not help lose weight, if you do not reconsider your diet. Combine exercise with a diet, and you will soon see the first results.