How fast the pounds start shedding off depends a lot on how overweight a person is to begin with. But after that it gets tricky. “There is no quick formula, but you can start the process,” Felicia Romero, celebrity fitness and nutrition expert, says.
The acronym means “every minute on the minute.” You essentially set a timer to do two exercises, Romero says. They are, for example, 5 burpees and 10 pushups. Set a timer for a minute. “If you are done in 35 seconds, then you have 25 seconds to rest and start over.” If you are done in 50 seconds, then you only have 10 seconds to rest before you start again. “The faster you go the better because you rest for longer,” she adds.
High-intensity interval training helps increase the calories burn, Romero says. “You can combine any high-intensity move with full body exercise.” The routine involves alternating between periods of high- and low-intensity exercise. A typical workout lasts for about 20 to 30 minutes and usually involves a sequence of different exercises (like jumping jacks, squats, or jumping rope) that’s repeated a certain number of times. You can also apply HIIT to different types of cardio workouts like running or cycling.
This is Romero’s go-to exercise. “It’s the ultimate calorie-burn,” she says. Burpees are basically squat thrusts; they increase both your muscular and cardiovascular endurance at the same time. Burpees are recommended for building total-body strength and power, as well as for developing functional strength and improving your aerobic fitness. This exercise also has the advantage of effectively developing your core strength and joint range of motion.
There are gyms that offer only spinning classes. “They are a great workout and very effective, too,” Romero says. Going to a class is a good idea for a lunch break activity. Exerting a vigorous effort on a spin bike for 10 minutes will burn about 100 calories. To get the biggest burn, though, keep the intensity high for as much of those 10 minutes as possible. If you can’t maintain a fast pace, opt for an interval workout that alternates between bouts of sprinting and recovery.
Squats are many people’s favorite full-body exercise. It’s essential for lower body and hip strength, Romero says. It’s more challenging but equally as effective when you add weight, she adds. The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. The squats also activate you glute and back muscles.
Lunges are another effective leg exercise Romero recommends. “They help sculpt every part of the leg,” she adds. For a more advanced version of lunges add dumbbells. The exercise also recruits core, calf, and even some back muscles for stabilization. To perform a lunge with proper form, keep your front heel on the floor and make sure the rear knee is aimed directly at the floor, not out to the side at an angle.
Hanging leg raise
This exercise for advanced gym-goers is recommended for the core. “It’s great for the abs; it really helps shape and tone them,” Romero says. It’s a good strength exercise for losing fat because it involves a lot of muscles. It’s a complex and functional movement. Make sure you don’t swing back and forth. Stabilize your spine as you pull your knees towards the chest. Use your abs to raise your legs and knees.
You are not going to lose weight, at least not as fast as you’d hope, unless you build muscle. Romero recommends doing cardio – 15-20 minutes – after weight training, which lasts about 20-30 minutes in a usual workout. “You use all of your energy sources during weight training, so now you tap into your fat storage,” Romero says.
Bodyweight vs. machines
Romero recommends body weight exercises (deadlifts, squats, shoulder presses) as opposed to using machines. “It’s good to be able to push your own body; they are more functional, easy to do anywhere, and are more sustainable than anything else,” she adds. Free weights allow for an infinite number of exercises; they are less expensive, don’t take up a lot of space, and are perfect for home use.
Any sort of bicep curl – seated or standing –is a good arms exercise, Romero says. You can use resistance bands instead of dumbbells as well. Don’t make the mistake of thinking that lifting heavy weights with a swing is the correct way. Do it slowly and without a swing to prevent hurting your back. This way you will also isolate the bicep muscle much more and that will get you better results.
“Just pushing your body weight is super effective,” Romero says. The exercise is perfect for those looking to strengthen their upper body in a simple way. Beginners like it because it’s fairly easy to learn, but also easy to mess up. Don’t do it if you have shoulder or wrist injuries. Hands should be placed close to the sides of the body (shoulder-width distance apart) and directly below the shoulder, with fingertips pointing forward. Engage the core by squeezing the abs and glutes.
They really help tone the shoulders, Romero says. “They are also good for posture.” Side lateral raises allow you to work all the smaller muscles of the shoulder. At the peak of each raise—shoulder or ear height— ensure proper form by making sure that your pinky is the highest part of your hand. The exercise can also be performed sitting down.