Lift weights and lose fat.
It may seem counteractive, but building muscle may be the difference between what is known as skinny-fat and a fit body. A combination of the most effective types of exercises will yield phenomenal fat loss results by increasing metabolism with weight training and several different forms of cardio. Keep your workouts exciting, challenging, intense and short to avoid boredom and get amazing results.
Uplift Your Strength
Heavy compound lifts work several muscle groups at once and increase metabolism by building muscle. Deadlifts, squats, chin-ups, shoulder press, bench press and glute bridges are effective compound lifts to begin. Work your way up to weight training two to four times per week, never working the same muscle group on consecutive days. For fat loss, perform four sets of 15 reps per exercise. Do not deadlift more than once per week, as this exercise is taxing on the central nervous system.
HIIT Fat Goodbye
High intensity interval training -- HIIT -- may be done for 10 to 20 minutes of performing high intensity activity followed by lower intensity activity. An example is sprinting for 30 seconds followed by jogging for 60 seconds totaling 10 to 20 minutes. High intensity interval training is known to increase metabolism far longer than steady state cardio, or cardio that is performed at a steady state for about 45 minutes or longer. Work your way up to performing two to three HIIT sessions per week.
Re-Circuit Your Body
Circuit training may include a combination of cardiovascular training and anaerobic training. An example may be jump roping for 50 seconds followed by pushups for 50 seconds. You may include several different cardio and anaerobic exercises, such as sprinting, chin-ups, mountain climbers, walking lunges and high knees -- the possibilities are endless. This type of workout is great to perform to increase muscle building while simultaneously burning fat. Work your way up to performing two to three circuit training sessions per week.
Safety and Considerations
To recap, a weekly schedule may include compound weight training three times per week. You may rotate HIIT with circuit training every other week to total up to three times on average per week of cardiovascular training, meaning week one to include HIIT twice and circuit training once and week two to include circuit training twice and HIIT once. Avoid injury by using proper form -- reference the Ace Fitness Exercise Library for exercise form and instructions. Talk with your doctor prior to beginning a new exercise regimen.