Aerobic exercise is the quickest way to burn calories and fat. The key, however, is to speed up the workout and add high intensity bursts throughout your training. Here are a few plans that will help you have a high intense workout and look and feel better in just 30 days!
These four routines listed below were created by Jonathan Ross, the American Council of Exercise's 2006 Personal Trainer of the year, so I'm guessing the guy knows a thing or two about fitness. Ross, who also owns a fitness gym in Maryland, suggests: "To get the most out of your workouts, be sure you're moving the machine instead of it moving you." Wrap your brain around THAT, my little fitness monkeys.
Treadmill
0-4 minutes Walk at 3.5 mph on a 3-6% incline (steep enough to feel it working your glutes and calves).
4-6 Jog at 5.0 - no incline
6-8 Walk at 3.5 mph on a 3-6% incline
8-10 Run at 6.0 - no incline
10-50 repeat the above circuit 4 times
50-52 Cool down walk at 3.0 with no incline
Approximately you will burn 530 calories - but that will vary depending on your weight.
Stationary Bike
0-4 minutes Pedal at 70-90 RPM with moderate resistance (4 or 5)
4-6 Increase resistance to 7 but keep RPM's below 80
6-8 Decrease the resistance to 5 and maintain 70-90 RPM
8-10 Keep the same resistance but pedal at 90-120 RPM
10-40 repeat the above circuit 3 times
40-42 Cool down at 60 RPM (Resistance 3)
Approximately you will burn 500 calories - but that will vary depending on your weight.
Elliptical Machine
0-4 minutes Stride forward slightly keeping your hands on the levers; try for 100-120 strides per minute (SPM) try a resistance of 5
4-6 Push and Pull harder so that your arms are working as much as your legs. Up your SPM to 140-170 try a resistance of 7.
6-8 Return to 100-120 SPM and a resistance of 5
8-10 Pedal backward at the same pace
10-50 repeat the above circuit 4 times
50-52 Cool down at an easy pace
Approximately you will burn 530 calories - but that will vary depending on your weight.
Stairmaster0-4 minutes Climb at a moderate pace resistance of 5
4-6 Increase pace resistance of 7
6-8 Return to 5
8-10 Maintain the same resistance (5) increase your steps and exaggerate the size of steps
10-40 repeat the above circuit 3 times
40-42 Cool down at an easy pace.
Approximately you will burn 530 calories - but that will vary depending on your weight.
You can always adjust the time and resistance to customize your own workout, even going so far as to switch up the routine as well. For instance, you can do thirty minutes on the treadmill and thirty minutes on the Stairmaster. The possibilities are endless!
(Source: Shape.com)
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