5 Ways To Do Intervals For Burning Stomach Fat!
If you’re doing the same long, slow, boring cardio workout over and over again, then don’t bother to expect any results.
You have to change your program.
You have to work-out with more intensity.
You have to do shorter, less frequent workouts – using intervals.
Hopefully that caught your attention.
Shorter, less frequent interval workouts. Yes, they will be more intense. But I promise you, the bottom line from interval training will be more fat burning and more fat loss. Basically, MORE results.
But even in your interval program you can benefit from variety. And with all the interval options available, there is no good reason to do the same interval program all the time.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
To modify your interval training workouts, you can…
- switch exercise methods (even using bodyweight exercises for intervals)
- increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals
First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)…
1) Sprinting outdoors (and hills might be the absolute best)
2) Strongman movements (Farmer’s walks, tire flips, car pushing)
3) Kettlebell Swings, Dumbell Swings, Sandbag Swings, or Dumbell or Kettle Bell Squats + Press
3) Bodyweight interval circuits
4) Treadmill running
5) Heavy Bag, Jump Rope.
After that, if you prefer any of these other methods, then go ahead:
- Stairmaster, Rower, Swimming (really only works for competent swimmers),
But I stick to my top 5 methods above – those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat. Intervals will scorch those love handles.
In fact, Professor Steve Boucher of the University of New South Wales in Australia, believes that interval training allows you to achieve the magic of spot reduction, because intervals specifically work to burn stomach fat.
As you see below I have three specific categories based on your fitness level when it comes to exercise selection, so you can customize an interval program that is safe and effective!
Workout Customization:
How do I workout at my current fitness level?
Customized Exercise Selection:
How to choose the right exercises for YOU!
Based on your current body weight and training experience, you will first select your current fitness level using the chart provided below. From there, simply perform the prescribed exercises for your corresponding fitness level in the following:
Level 1- Beginner
If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)
Best Results Option A- Cycling:
- Use a recumbent stationary bike or upright spin bike. Biking is perfect for people where running is contraindicated (acute or chronic injuries to knees, ankles, hips, and lower back).
- The best option is a Schwinn Airdyne Upright Exercise Bike which has both pedals for the legs AND arms to make this the ultimate seated total body conditioning exercise.
Next Best Option B- Stationary Running:
- Alternate between high-intensity running in place AND low-intensity stationary marching (indoors) OR recovery power walking (outdoors).
- Make sure to run in place on the balls of your feet while driving your arms as fast as you can to active your core and make your legs go faster. Also emphasize a full range of motion first and frequency of steps second by using a consistent high-knee drive.
- This is a great lower-impact alternative to locomotive running for beginners while still maintaining the total body muscle involvement inherent to all forms of running.
Back-up Option C- Low-Impact Cardio Machines:
- Use other low-impact cardio machines where you can easily adjust both the level of resistance and the incline (e.g. Rowers, Climbers, Ellipticals, Step Machines, Arc Trainers, etc.).
- Whenever possible choose machines with pedals for your arms AND legs to involve as many muscles as possible.
Level 2- Intermediate
If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If you are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)
Best Results Option A- Running:
- Alternate between high-intensity running and low-intensity jogging or recovery walking.
- These are best performed on an outdoor or indoor track, but the treadmill is also an acceptable choice if weather and/or other factors do not permit.
Next Best Option B- Cycling:
- Use a recumbent stationary bike or upright spin bike. Biking is perfect for people where running is contraindicated (acute or chronic injuries to knees, ankles, hips, and lower back).
- The best option is a Schwinn Airdyne Upright Exercise Bike which has both pedals for the legs AND arms to make this the ultimate seated total body conditioning exercise.
Option C- Boxing/Kickboxing:
- Alternate between either high-intensity burnout speed punches/kicks on air OR burnout punches/kicks on a heavy bag AND low to moderate intensity recovery punches/kicks.
Level 3- Advanced
If you are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more
Regularly cycle between the following exercise modes:
1.) Resisted/Uphill Running (stairs)
2.) Running (outdoor or indoor track, only use treadmill if absolutely necessary)
3.) Boxing or Kickboxing
4.) Strongman Training (sled drags, tire flips, farmers walks, med ball slams,etc.)
5.) Plyometrics: Jumping Jacks, Jump Roping, etc.
6.) Agility Drills
7.) Cycling (recumbent stationary bike or upright spin bike)
8.) Slide-board
THE OPTIONS ARE ENDLESS.
HAVE FUN AND USE YOUR IMAGINATION!!!
Stay tuned tomorrow for 3 video interval training workouts along with a 4 week rapid fat loss cardio program for all three fitness levels, so you can see firsthand how we attack fat at Fit-2-The-Core Training Systems using intervals.
Give us a try today and sign up for your no obligation two free weeks bootcamp:
==> /twofreeweeks/
Sincerely,
Tim Rudd, CSCS, YFS
