More about workout routines that burn
substantial fat quickly.
In the last post I gave you
a
dynamite ten minute workout, in this one I'll step it up a bit and give
you a 20 minute workout routine proven to get even better results.
So
what's the
difference... besides of course the time?
It's
simple really...
All things remaining equal, the 20
minute workout will tend to give you better results.
That's
the catch, most of the time all things do not remain equal. I
mean, most humans can't keep up the ten routine that I gave, for a full
20 minutes. If you can, then you are a rarity because it
would be really tiring.
So
the value of this 20 minute routine is that it allows you to relax
more and focus on each exercise. Plus, you can still do it
from the comfort of you own
home. It's a win win.
Here's the best
part...
Since the time span is longer, you can work
on more muscle development. Remember, if you're not
doing some form of muscle strengthening exercise, then your weight loss
is not what it could be.
I realize that this is a
hard concept to digest, especially given how much cardio brainwashing
people endure, but listen... muscle development exercise will give you
a
far better body in the long run. Male. Female.
It makes no difference.
This is especially
true if you can perform it at an intense rate.
Ok.
So here's the routine...
Legs
1.
Squats (20 reps).
Keep your feet shoulder width apart.
2.
One legged squats (10 reps each leg). Just brace
yourself on a wall or something if you can't balance.
3.
Step ups (10 reps each leg). Find a box or
something a couple of feet high and use that. Forget the
weights if you don't have any.
Upper
body
1.
Push ups (20 reps). If you can't do regular, just
rest on your knees.
2. Bicep curls (Find a
light weight or even bands work great)
3.
Shoulder press (Same thing... find light weight dumbels
or even bands work great)
Abs
1.
Bicycle Kicks (40 reps. Kick right then
kick left - equals one rep. (Yes, that's me on my basement
coffee table. Old school style!!)
2. Crunches
(Once again,
that's me. Look at that sexy form!)
Alright.
So if you remember in the 10
minute workout that we just
"lumped" all the exercises together, we split them up
into legs/lower body, upper body and abs here.
This
has benefits because you get less tired so you can keep moving without
stopping.
What I want
you to do is move at a fairly rapid pace. Begin with lower
body and go through that circuit three times. (just perform
the amount of reps indicated.
Then move on to the
upper body and do that circuit three times.
Then
move on to the abs and do likewise.
Doing it this
way will allow you to move at a rapid pace, without break, for the full
20
minute workout because you only have to perform each individual body
portion and then move to the next.
That's
it. And it works dynamite if you need to lose weight quickly
and can only exercise in your home.
Please drop me a
comment on this site and let me know what you think.
