Summer is almost around the corner, and if you still haven’t started working out, it’s about time you hit the gym! Here are five effective total-body workouts you mustn’t overlook, together with some useful tips. Check them out and start reshaping your body right now!
First of all, fuel your body with enough protein
In case you didn’t know, your muscle consists of protein fibers that get damaged and broken down while you exercise. Which is why you need to fuel your body with enough protein. You should definitely rely on grass-fed whey protein concentrate. It is minimally processed in order for your body to absorb it much faster and utilize it to the max. Protein shakes are always a great idea, so be sure to drink them both before and after working out.
Workout #1: High-intensity interval training (HIIT)
Everyone knows that working out increases your serotonin levels and makes you feel happy. But that’s not all – intense workouts can reshape your body in a really impressive way. HIIT is definitely at the top of this list! The main idea of this workout is to bring everything you’ve got to your intervals, no matter how long you rest. You should know that the work-to-rest ratio can vary from 1:1 (30 seconds on, 30 seconds off), to even 1:4 or more. However, if burning fat is your top goal this year, you should take HIIT into consideration as soon as possible!
Workout #2: 20-minute total body Tabata
Tabata is another kind of a high-intensity interval training that builds strength and endurance in little time, thanks to repeated sessions of all-out effort accompanied by short periods of rest. It is a fantastic choice when you don’t have too much free time but you still want to be as effective as possible at the gym, and the first thing you should do is pick an exercise. There are mountain climbers, box jumps, burpees, jumping lunges, and similar ones, so choose one and follow the 20 seconds all out + 10 seconds rest formula and do 8 reps. When that’s done, you can pick another exercise and repeat if you dare – just remember that only the courageous ones will make it happen like true pros!
Workout #3: Beginner-friendly 4-minute fat blaster
The 4-minute fat blaster workout is previously mentioned Tabata’s sibling, but far more beginner-friendly – first of all because it lasts for only 4 minutes instead of 20. This workout is a fabulous first step towards weight loss, and it can be recommended to all people who want to get in shape, improve their health, burn some fat, and feel awesome. It consists of exercises like high knees, beginner push-ups, dumbbell punches, and dumbbell shoulder press, which should all be performed for 30 seconds, 2 circuits in total. Just make sure to get quality compression shorts which will improve your performance, reduce the risk of injury, and even speed up your recovery, and you’ll nail this workout with even more success!
Workout #4: Treadmill HIIT
A lot of people claim that treadmill is the queen of fat-burning machines, but there’s one catch – you should know how to use it correctly if you want to get rid of those layers of fat covering up your muscles! This is exactly where a treadmill HIIT workout steps in – it’ll push your cardio to the max, which will inevitably result in a beach-ready body. All you have to do is to follow the instructions that indicate the speed, incline, and RPE (rate of perceived exertion that measures the intensity of your exercise). The total time spent on a treadmill is less than 15 minutes, which may seem like a piece of cake, but trust us – your muscles will feel every second of this workout!
Workout #5: Inferno 4-minute fat blaster
If you’re familiar with the meaning of word ‘inferno’, you can probably predict the intensity of this workout. Yes, it’s extremely intense, but your body will be thankful for that once you slip into your favorite bikini. This workout doesn’t require dumbbells or anything like that – just you and your interval timer. It targets the lower part of your body and it’s exactly what it sounds – it burns! There are jump squats, Genghis Khans, forward skaters, and power jumping jacks, and the formula is 20 seconds all out + 10 seconds rest. Repeat these in two circuits and you’ll feel every muscle you didn’t even know you have!
As you can see, there are a lot of ways to effectively burn fat, lose weight, and tone those muscles, so be sure to pick one of these five workouts if you’re up for that. Don’t forget to combine those with delicious protein shakes, and you’ll see great results soon enough!