The holidays are here. The parties are starting and all that holiday food is hitting the table. With the new year coming it’s also the time for new years resolutions. what is always one of the top resolutions? Weight loss.
Before I show you how to use the Burpee and get a total body fat burning workout at home in 10 minute workouts with no equipment let me touch on a couple of points first.
The number one excuse for not starting and sticking with a fat burning workout is a lack of time. Now I think this is just a cop out myself. But having said that I also think people use this excuse for 2 reasons:
#1 Your just plain lazy
#2 Getting bad workout advice
As far as the first excuse being lazy I’m afraid there isn’t much I can do to help you. It is totally up to you to find the motivation and desire to lose weight and get healthier. Now stick with me here and maybe this will help you.
Getting bad workout advice. The internet is great but it is also full of misinformation. The newsstand fitness magazines are fun to look at sometimes but the muscle building and fat burning workouts in them are pretty unrealistic. Since we are looking at how to burn fat here lets look at what one of the most common recommendations for a fat burning workout is.
Can you guess what it is? The old treadmill. Its not that I am totally against the treadmill, its the way it is used. Spending an hour 4-5-6 times a week is a waste of time and a totally inefficient way to lose fat. But you see it everywhere in local gyms line after line of treadmills and people mindlessly using them.
Now used properly the treadmill can get you a great fat burning workout. But the way most people use them is as I mentioned very inefficient. So if you insist on using it here is how you should.
Interval training style, sprint for one minute, walk or jog for two are best for burning fat. You burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity fat burning workout.
Okay now lets talk about The Burpee. You may know it as the squat thrust we used to do back in school.
In case you have forgotten this is how you do the Burpee for a beginner.
2.Squat down putting your hands on the floor.
3.Kick your feet back so you are in a push up position.
4.Bring your feet back in so you are in the squat position.
Sounds easy enough right. Done properly and with intensity it will kick your butt(in a good way). What you want to do is set a timer for 10 minutes. Do as many reps as you can in that 10 minutes. Your next workout try to top the amount of reps you did last time. That is how you burn fat and build lean muscle, progression.
And yes the burpee will not only burn fat but will help you gain lean muscle. So there you have it a great fat burning workout that you can do at home and with no equipment.
Progression as I mentioned is a very big key in your workouts. Whether you are trying to burn fat or build muscle. As I mentioned in the article every workout you should try to do more work than in your last workout. You don’t need to make huge increases from workout to workout. Especially in the beginning even if you do 1 more rep than the workout before in the same amount of time you have upped the intensity. Also with the burpee as you get better conditioned you can add in pushups, jumps and weights to further your fat burning workout efforts.