Shedding Unwanted Pounds- Fitness

Meaghan Pelley Uncategorised 0 Comments

This is part of a series of weight loss – to see the post on nutrition click here

What we use to fuel our bodies is so important in terms of weight loss and energy but the other key component is activity! Getting up off the couch and moving our bodies. Our bodies were built to move and be active which is why we feel so great when we do – endorphins flow and we are in a better mood, have more energy and less aches and pains but also decreases the risk for many life threatening conditions like cardiovascular disease and diabetes.

There are so many ways to be active and the most important thing is to find the activity that speaks to you weather is running or yoga, swimming or bootcamp! Enjoying your workout means that you will likely keep it up. There are workouts that are more effective in burning calories and sculpting muscles – every person is different and of course some people have physical limitations that could prevent them from performing certain activities or that require modification.

One of the best things you can do is invest in a fitness tracker and do at least 10,000 steps a day – not only does this add up to approximately 8km it helps you realize how sedentary you really are! Doing 10,000 steps a day throughout the day adds up, it keeps you active and motivated to reach an attainable goal every day. You can park further at the grocery store, go for a walk around the block, take the stairs instead of the elevator – every step counts!

In terms of working out the most effective forms of workouts are high intensity interval training – it burns fat and builds muscle effectively and efficiently. The workout doesn’t have to be long to be effective! These types of workouts are perfect for busy people because they are short but also because you can usually do them with no equipment anywhere! Tabata workouts are one form of this – usually lasting half an hour you get residual effects and fat burning for hours after you complete the workout. Give this one a try:

Tabata Workout 1

Round 1 (total time 4 mins)

  1. Jumping Jacks – perform for 20 seconds then 10 second rest – move on to #2
  2. Running in place -perform for 20 seconds then 10 second rest – move on to #3
  3. Mountain Climbers -perform for 20 seconds then 10 second rest – move on to #4
  4. Cross over jumping jacks – perform for 20 seconds then 10 second rest

Repeat one more time then move on to round 2

Round 2 (total time 4 mins)

  1. Knee pushups -perform for 20 seconds then 10 second rest – move on to #2
  2. Floor dips- perform for 20 seconds then 10 second rest – move on to #3
  3. Right Leg Pulses -perform for 20 seconds then 10 second rest – move on to #4
  4. Left Leg Pulses – perform for 20 seconds then 10 second rest

Repeat one more time then move on to round 3

Round 3 (total time 4 mins)

  1. Close Leg Squat -perform for 20 seconds then 10 second rest – move on to #2
  2. Skater Hop- perform for 20 seconds then 10 second rest – move on to #3
  3. Sumo Squat Pulse -perform for 20 seconds then 10 second rest – move on to #4
  4. Elevated Burpee – perform for 20 seconds then 10 second rest

Repeat one more time then move on to round 4

Round 4 (total time 4 mins)

  1. Hammer Curls-perform for 20 seconds then 10 second rest – move on to #2
  2. Tricep Kickbacks- perform for 20 seconds then 10 second rest – move on to #3
  3. Small arm rotations -perform for 20 seconds then 10 second rest – move on to #4
  4. V Front Raise- perform for 20 seconds then 10 second rest

Repeat one more time then you’re done!

TOTAL TIME- 16 minutes!

If you are unsure how to do a movement – a simple google search should present you with a ton of pictures and videos of the correct form. There is also a great app called SIT that lets you put in your intervals and buzzes every time you need to change your movement. Remember, you only have to do each movement for 20 seconds at a time so power through – you can do anything for 20 seconds!

Pro Active Health Group would love to help you achieve your fitness goals! Book your consult today or join our Best Body Bootcamp to help get in shape and shed those unwanted pounds!

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