Do you have 20 mins to increase your metabolism and lose weight? I am presuming you would answer “Yes” duh!
Here is the deal. If you are serious about getting fit and dropping some pounds, you don’t need a gym or more than 20 minutes to get in the best shape of your life. You can burn calories fast and increase your metabolism in only 20 mins. Really!
Research shows that just 20 minutes of intense exercise has the ability to alter our genes for the better. A short workout can elicit big results- burning more calories than most exercise regimes including running.
YOU DON’T NEED TO GO TO THE GYM
It’s hard to find time to go the gym. Sometimes it feels more like a chore. When you’re at the gym it’s so easy to find yourself on an elliptical, treadmill or stationary bike as you zone out. If you look around, you will see people who look like robots in a trance all doing the same thing. There is nothing wrong with this approach but if you going to workout then make it count. When you’re in a meditative state. it’s likely you are not pushing your body to burn calories and gain muscle.
Hey, I know I’ve been there trust me! In the 90s I would go to the gym and devote an hour on the stair climbing machine thinking I was getting the best workout and burning lots of calories. The machine even told me so. Boy, I was wrong. Truth be told, these machines are programmed to give us estimates as to how many calories you may be burning. The fact is, that they typically don’thave a clue about you: your body fat, body size or exertion level.
CHANGE UP THE ROUTINE
In fact, our bodies get used to certain types of exercise programs. So if you are using the same machines with the same workout sequence every time you go to the health club you will not be burning as many calories as you could be. Why? Our bodies get lazy and don’t work as hard when they get used to the same routine.
So, if you have the same workout regime whether or notit is at the gym, your most likely burning way fewer calories than you expect. It’s time to change things up ladies!!! I am passionate about this only because when I started to change my workouts and put more effort to exerting myself for short periods of time, I started to feel stronger and my workouts were more efficient.
HOW DO YOU BURN MORE CALORIES & increase your METABOLISM?
The answer is to workout so that your body keeps burning calories even 16+ hours after you complete the workout. Short bursts of intense activity wake up your body and burn lots of calories. Researchers have concluded that brief bursts of energy interspersed with a quick recovery time will reduce body fat and overall weight.
This is what we call the afterburn effect. It’s when our bodies go through a process called excess post-exercise oxygen consumption (EPOC) which can boost your calorie burn for up to 16-24 hours after working out. How awesome is that?
Remember what you eat can have an effect on your metabolism too. Read more here.
How do you achieve the afterburn effect?
Can you say Tabata?
Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.
Izumi Tabata, Ph.D. developed Tabata training, at the National Institute of Fitness and Sports in Tokyo. It’s a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.
An example of this,
- Work out hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You push yourself as hard as you can for 20 seconds (by giving 80-90% or your power) and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. Keep in mind that you should not be able to have a conversation during the intense 20-minute session.
The great news is you can choose rounds of Tabata doing exercise you enjoy. You can do any exercise that involves the large muscle groups. Such as squats, push-ups, burpees. Kettlebell exercises and hand weights work great, too.
Even just two rounds (8 minutes total) of Tabata can be an effective exercise that burns fat and gets your endorphins going, but you can continue adding more rounds as you level up in fitness. Tabata burns on average 15 calories per minute but the best part is you keep burning more calories as part of the afterburn. Yes, you read that correctly! 15 calories per minute on average.
Therefor interval training such as running sprints is more effective for weight loss than continuous, moderate exercise such as walking or biking under 10 miles per hour over long distances, according to a new study published in the British Journal of Sports Medicine.
Check out this 2o minute workout
Here is three rounds of tabata workouts you can do anywhere
We have put together and tried all three rounds of the Tabata workouts listed below. Turn up the tunes and get excited about this new efficient workout! Let us know how it goes.
We love feedback so please let us know if you try these Tabata workouts and how it goes for you.
Cheers to girl power!