First, let's just say - everyone is different. What works for one person, may not work for you because there are so many variables. Age, genetics, lifestyle, nutrition, hormones, influences, intensity, etc.
When coupled with healthy food choices, regular exercise can help you reach your fat-loss goal. However, with so many exercises to choose from, picking the right ones for your fat-loss program can be daunting. We have a HUGE library of workouts to choose from as well as designed each daily LIVE workout schedule to include a variety of workouts from all different training styles and intensity.
The best approach for optimal results is a combination of four different exercises: “Balance is key."
Here are the best exercises/workouts to select for your weekly schedule for optimal fat loss results:
HIIT Training - (High-intensity interval training) tops the list of best fat-loss exercises. You’ll get a lot done in a shorter timeframe because higher intensity exercise is going to lend itself to a higher calorie burn before and after the workout.
Part of the reason HIIT is effective for fat loss is it maximizes your excess post-exercise oxygen consumption (EPOC), or the amount of oxygen your body consumes while your muscles and other tissues return to their pre-exercise state. This process keeps you burning calories once your workout is over. The more intense the exercise, the more calories you burn post-workout.
Resistance Training - Cardio may burn more calories during the workout than resistance training (a 30-minute run at 6 miles per hour burns roughly 372 calories for a 155-pound person, while a vigorous weight session burns 223 calories), but resistance training builds muscle. That muscle then helps you burn more calories at rest.
Low-Moderate Intensity Cardio - This is hands-down the best way to burn fat calories, studies say. HIIT and other forms of intense exercise primarily burn carbs (officially known as glycogen), whereas less-intense forms of exercise (e.g., walking, swimming, jogging) will primarily burn fat. Carb-burning exercise is great, but fat-burning exercise is generally less stressful on your body. Plus, if you’re new to exercise, or you’re intimidated by more intense forms of exercise, low- to moderate-intensity cardio can be a great way to get regular movement.
Mind/Body - In general, yoga, Pilates, PiYo can help ease mental and physical stress, but the best form of mind-body exercise for you is the one you enjoy. These kind of activities are key for creating balance and easing stress. Stress often limits people from fat loss, from physical stress like old injuries and lack of mobility, to mental stress.
On Group Fitness Live, we offer every kind of workout. We also have playlists in our On Demand library to make it easier for you to find your workouts.
BUT, how do you organize your weekly workout schedule so you can optimize your fat burning results?
Let us help! Feel free to send us a message if you need help creating a workout plan. ( firstname.lastname@example.org )
If you're looking to optimize your fat loss, your weekly schedule has to incorporate the 4 workout styles above.
We suggest scheduling a 2 x 2 x 2 schedule. (2 Low-Moderate Intensity Cardio X 2 Weight Training x 2 HIIT's)
Here's a sample schedule:
Monday - Select 1 (INSANITY, Turbo Kick, Tabata)
Tuesday - Select 1 (Total Body Strength, Total Body Burn, Lower Body/Legs)
Wednesday - Select 1 (PiYo, Dance, Cycle)
Thursday - Select 1 (Lower Body Bands, Barre, Step & Strength)
Friday - Select 1 (ZUMBA, Cycle, Turbo Kick)
Saturday - Select 1 (Strength & HIIT, Cardio HIIT, Cardio Strength Intervals)
This is a 5-6 workout a week schedule. Feel free to move the workouts around to fit your daily schedule and availability.