Today, I’m going to take you in the gym and share with you what I do. In this Fat burning gym routine, you can get your desire goal easily. So when I work out in the gym I'll typically spend about an hour. I like to start my warm upon the treadmill and you can choose any other cardio machines of your choice to do a quick 5 to 10 minutes warm-up. You can start it slowly and then gradually increase your speed and pace. It is very important to get your muscles warmed up in order to have an effective training session. We do not want any injuries.
My fat burning gym routine is going to combine the superset training and also the cardio training. It is the most efficient and fastest way to burn fat and builds lean muscles. Once, I’m all warmed up, I'm going to start at the strength training area. For the first circuit, I'm going to combine a goblet squat with in-and-out jumps. So, try to find a weight that you're comfortable with and slowly progress by lifting heavier. I'm lifting about 16 kilos. Slowly squat as slow as you can and push yourself back up with your heels.
Always keep your back straight, chest open and engage your core. Don’t slouch or collapse your shoulders. If you do so that would put too much strain on your lower back. So, this workout works your entire legs and also core. I'm doing each exercise for 45 seconds with 15 seconds rest in between. Then it's straight to in and out jumps that start by standing in a sumo squat position. Jump in and back into a sumo squat. Make sure that you're squatting low and touching the floor. Again keep your back straight chest open and engage your core that the way you will start to feel your legs burning.
Increase of gradient is basically similar to running uphill. On the final minute, let's bring it up to 9% gradient and it's the final minute. So, keep running and pushing yourself and don't stop until the very end boom. I'm going to catch a quick one-minute breather and keep myself hydrated. It’s time to back to strength training. I'm going to work on my chest and back. It’s going to be a combination of bent over row and deadlift with push up and twist grab a pair of dumbbells. Just go for a moderately heavy weight and I'd say between 6 to 10 kilos each.
You want to really work your muscles but at the same time you're able to maintain the workout for 4 sets stand shoulder width apart. Keep your knees soft and bend slightly from your waist pull and the dumbbells close to your belly. Squeeze your back muscles then and engage your core straightens your body. with a slight arch to work on your lower back muscles. repeat for 45 seconds and it's straight to push up and twist .
Keep your palms shoulder width apart in line with your chest and lower your body. Push yourself back up and twist to the right. Repeat and twist to the left and the twisting motion will engage your core to keep your balance. So, do this for 45 seconds and rest for 15 seconds in between. Repeat the 2 exercises back to back for a total of 8 intervals.
It’s time to get back onto the treadmill and this time I'm going to do the speed interval running. So, I’m starting the first minute by sprinting at my fastest speed. Remember to pace your breathing to help you run faster and longer. Then, bring the speed down to either a slow jog or walk and recover on the second minute. Take this minute to really catch your breath breathe deeply and bring your heart rate down slightly. On the first minute I'm increasing the speed back into sprinting and feel the burn as well as heart rate pumping.
Focus on your goal and keep running .now, let's bring this read it down again on the final minute and slowly recover for the third superset. I'm going to work on my shoulders and an arm it's a combination of bicep curls. To show the press and bench dips, grab a pair of lightweights dumbbells and I'll say between three to five kilos each. Lift heavier as you progress curl up and engage your biceps twist. Press the widths up to work on your shoulders and keep your posture upright. try to avoid swing your body and don't rush the movements .
Break the moves down and you'll be working your muscles even more. so , let's do that for 45 seconds and rest .now I'm going to use a weight bench and place one dumbbell on the floor to perform elevated bench dips . Keep your hands close to you and flat on the bench with your fingers pointed forward. Lower your body down slowly until your elbows is 90 degrees breathe out as you push yourself back up. Remember to always keep your elbows close to your side and as you lower yourself your body should always stay close to the bench.
So I'm having both feet elevated to increase the difficulty of the workout and you can start by placing both feet on the ground. Keep your knees slightly bended that’s one set done to three more to go. If you struggle towards the last few wraps, just use your bodyweight momentum to help you. Push the dumbbells up and it's good to struggle towards the last few wraps. This means you have really pushed your muscles to their best efforts. it means your weights are too light and it's time to hit the treadmill for another four minutes .
I'm going to repeat the incline interval running even if I’m running at a slower pace. Running is a lot tougher and it activates more muscles which also mean more calories being burned. Let’s work on the core and I'm going to combine 1/2 feet arcs with spider-man plank. Place both arms on the ground to support your upper body and keep both legs straight. Lift them off the ground and slowly lower them back down and repeat. You’ll feel your lower abs engaged. Do these for 45 seconds with 15 seconds rest before moving on to spider-man plank? This is my favorite move for killer apps and start in a high plank position. Bring your right knee forward towards your elbow return and repeat on the other side.
Now, let's repeat both exercises for three more sets. I'm going to end the work out with another speed interval running and this is the final set start. Sprint at your best speed if you struggle to run for a long period of time. break your run into many sets and it is just effective to end my workout. I'm going to cool down with some stretches for about 10 minutes. So, remember to keep breathing and bring your heart rate back down now. That’s a solid 1 hour workout and don’t feel intimidated by the weight. I want you to take this workout to the gym and add this into your routine for best result does this two to three times weekly on alternate days. So, be sure to take pictures of yourself in the gym and tag me .