Boost Your Burn

merry fitness

Now that the hustle & bustle of the season is in full swing, we may not have as much time for exercise as usual and our diets get a little more flexible. Knowing that, we need to make every second of our workouts count! I’m all about efficiency and I know a few secrets to maximizing your results.

Burn more calories in less time with these 5 tips to improve the efficiency of your workout. My keys to success are less rest time and more muscles targeted per workout. Hi-ya!

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HIIT 

High Intensity Interval Training, or HIIT, is the most effective form of interval training. HIIT sessions alternate between intense bursts of activity and fixed periods of less-intense activity or even complete rest (source). HIIT improves your athletic ability, boosts your metabolism and increases fat burn. These workouts can run anywhere from 4-30 minutes and haven been proven to be more effective than longer, steady state workouts.

Try my Arm Sweat HIIT workout on any piece of cardio equipment for a quick & sweaty 20 minute cardio session. The Daily HIIT (former BodyRock) is an awesome resource for at-home HIIT routines.

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Supersets

Performing two exercises back to back means less rest time which means a shorter workout. It can also result in extra calories burned if you’re achieving more reps per session. For example, maybe you can do 5 leg exercises and 5 arm exercises with supersets, where if you worked only legs, you’d be wiped after just 5 exercises. If you’re working the same muscle back to back, supersets also allow you to overload your muscle & increase intensity without adding weight.

Circuit Training

Circuit training involves a series of strength and/or cardio exercises repeated two or three times with little or no rest between sets. An all-strength circuit burns 30 percent more calories than a typical weight workout and offers more cardio benefits (source). If the circuit includes cardio moves at max reps, you’re reaping the HIIT benefits as well!

Here is one of my favourite circuit workouts to sculpt muscle & burn fat!

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Two in One

Also known as four limb exercises, performing an upper body and a lower body exercise at the same time demands a higher energy output. Squats with a shoulder press for example works the legs AND shoulders, in addition to challenging your core to keep you balanced. Cut your workout time in half by doing two exercises in the time it takes to execute one!

Spiderman pushups are one of my favourite multi-tasking moves 😉

Change It Up

Your body is an efficient machine. If you’re doing the same thing day in and day out, your muscles get pretty good at it. Changing up your routine constantly challenges your body and prevents plateaus. Alternate between low rep, heavy weight workouts & high rep, light weight workouts plus incorporate a variety of exercises moves per muscle. Change up your cardio intensity with HIIT and steady state, try a new group fitness class or choose a different cardio machine.

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Cardio is great for burning calories & fat but strength training builds muscle that will burn calories when you’re at rest!

For more fitspiration, check out the Fitness page for exercise moves & workout routines. If you’re really struggling to find time to workout, check out my post on how to fit more fitness into your day without hitting the gym.

Merry Fitness 😉

Liz xo

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19 thoughts on “Boost Your Burn

  1. Great list of workouts! I love how you described the holiday diet as “flexible”! I think mine is more “all you can eat” unless I’m careful! So important to focus on fitness instead.

  2. Excellent Post, Liz!
    I posted a ‘Wanna Kick Holiday Weight Gain’ update yesterday! Great minds!!

    I’ll definitely be taking your advice on ALL of the above.
    Ps. Love love love HIIT workouts 🙂

    • HIIT seems to be miss popular in the workout department!

      Heading over to check out your post now. Great minds is right.. I’m sure you have something super motivating as always 😉

      Heading over to read your post now!

  3. I clicked on the link for the Damn Girl workout and can’t wait to try it! I love circuit style workouts because they keep my attention and I dont get bored! AND they burn a crazy amount of calories 😉

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