If you're looking to get stronger and leaner faster, look into high density routines. High density refers to getting as much work done as possible in a given time period. Because high density workouts are timed, you end up doing more reps (and weight) thereby increasing your overall caloric burn and with it, fat loss.
What makes high density workouts different (and effective), is that they have a high work to rest ratio. You switch between two antagonistic (i.e. push and pull) excercises trying to do as many reps as you can within given time frame. Then you rest for a few minutes, before doing another block of two other excercises. Here's what a sample workout could look like:
Rest 3 minutes
The example above combines weight lifting with cardio in a way that will help you get stronger, build muscle, and burn body fat. And the best part, you do it all in 23 minutes (30 minutes with warm-up & cool-down). Here are some of the key benefits of high density workouts:
Faster pace weight lifting functions similarly to traditional high-intensity cardio workouts. The difference is that you build muscle faster, producing the added bonus of increased fat burning.
By racing against time, you're forced to work harder and more efficiently, packing more work into less time.
Due to the high intensity, your oxygen uptake is increased, resulting in a stronger heart and increased metabolism.
Once you complete your first high density workout, tracking your reps and weight is key.
The next time you do the same workout, your goal is to beat the total of your last reps by 10 - 20%. If you can do that, at the next workout, increase the weight and try to do as many reps as you can to establish a new reps goal. If you can't beat it, repeat the same workout until you can.
Only if you do it using a timer, pencil, and paper. But it's very easy if you use Split Workouts. This app helps you track reps, sets, and weight. Additionally, it automatically adjusts the weight when you meet your reps goals based on increments YOU set.
Next time you're ready to work up a sweat give high density workouts a try. But do yourself a favor and use the Split Workouts app to track them. Here's why:
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