If Running Isn’t Helping You Lose Weight, Do This 30-Minute Workout Instead

It is quite irritating to exercise as a mad man and not get the results that are you chasing, at the end. I ran and run for so many years and the results of that physical activity were not even close to evident and effective. I was exhausting my body as that until I started to do the Cross Fit and to monitor my calorie intake. After short period of time the results were amazing and I have finally said goodbye to my fat belly.

I consider that the key to my success was actually the exchange of the cardio exercises with the high-intensity interval training. I cannot exclude the lifting of heavier weight as part of my success too. So if you are struggling with belly fat than definitely you need to start doing the high-intensity interval training.

If this is the case with you then you need to stop exhausting your body with running or endless hours of different exercises that do not have effect on your body shape and start doing the high-intensity interval training. If you do not have time or will-power to join to Cross Fit box, then do not do that. Just start doing the high-intensity interval training on your own.

Before starting with workout you need to have a dynamic warm up of five minutes. Then the exercises follow. You need to make each exercise for a period of 40 seconds, then you can make a pause of 20 seconds before starting with the next one. One workout circuit lasts for 10 minutes. All you need to do is to make three repetitions of this circuit so that you will exercise for a period of 30 minutes. You can challenge yourself to see how many repetitions you can make for a period of 30 seconds. It is important to keep it hard during each high-intensity interval, knowing that you have only 20 seconds for a pause.

The equipment needed for this training is very simple and acceptable for everyone. All you need is a pair of dumbbells with a weight between 15-20 pounds and a kettlebell, if you have it. Regarding the dumbbells, it is very important to choose dumbbells that are fitting your arms, so do not go light. It is acceptable to have sets of two dumbbells on hands.

The following details are actually the correct instructions that you need to follow for each exercise:

0:00 – 1:00 – make burpees for a period of 40 seconds, then make a pause of 20 seconds;

1:01-2:00 – make dumbbells thrusters for a period of 40 seconds, then make a pause of 20 seconds;

2:01 – 3:00 – make burpees for a period of 40 seconds, then make a pause of 20 seconds;

3:01 – 4:00 – make triceps push ups for a period of 40 seconds, then make a pause of 20 seconds;

4:01 – 5:00 – make burpees for a period of 40 seconds, then make a pause of 20 seconds;

5:01 – 6:00 – make kettlebell swings for a period of 40 seconds, then make a pause of 20 seconds;

6:01 – 7:00 – make burpees for a period of 40 seconds, then make a pause of 20 seconds;

7:01 – 8:00 – make 6 alternating dumbbell forward lunges per a side for a period of 40 seconds, then make a pause of 20 seconds;

8:01 – 9:00 – make burpees for a period of 40 seconds, then make a pause of 20 seconds; and

9:01-10:00 – make a V crunches for a period of 40 seconds, then make a pause of 20 seconds.

Source: www.popsugar.com