In our last post we discussed how short, high intensity workouts were more effective than long, drawn out cardio workouts for dealing with a skinny-fat body type. But it isn’t just skinny fat people that benefit from this kind of exercise, almost everyone can. It is great for building strength and conditioning, and an extremely effective method of weight loss thanks to the long-lasting metabolism boost provided. In this example we’ll give you a better idea of what constitutes a ‘high intensity’ workout.
The first set of exercises are:
- Push ups
- Butt kicks
These are powerful, full body movements that recruit muscles across the body. To make sure the exercise is intense, you’ll need to perform them quickly. You’ll want to catch a breath between exercises, but it’s also worth considering going down the high intensity interval training (HIIT) route whereby you do a low intensity, aerobic exercise in between high intensity exercises (e.g. a jog).
The second set of exercises are:
- Jumping (jump rope, box jumps, jumping jacks, etc.)
- Jabs and Cross
These exercises are the more traditional ‘high intensity’ workouts. Sprinting in particular is incredibly effective, and will tire you extremely quickly, although it’s not an exercise that can be performed during your gym routine, for obvious reasons. Next, there is jumping, which can easily be done in smaller spaces. If you are doing them quickly, and launching yourself as high as you can, you’ll burn calories extremely fast. Here’s a good list of some exercises from the vert shock program. Third, there are jabs and crosses (see video below). Whereas sprints and jumps are focused primarily on your legs, jabs (think of boxing the air) is a bit like jumping for your arms.
These are the most basic high intensity exercises. However, as you move on you’ll likely want to look into more advanced ones. You can also find ones that incorporate weights or the latest training equipment like TRX.