When you’re looking to drop lbs, the basic formula is pretty simple: eat less and move more. But, there are obviously ways you can optimize this formula. When it comes to the moving part, “Two types of workouts will burn more calories than the 'traditional' workout,” says Franklin Antoian, personal trainer and founder of the online personal training website, iBodyFit.com. “Endurance-type workouts—think a marathoner or long-distance swimmer—burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so.” The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect known as the “afterburn.” These 10 workouts—from Antoian and coach Lisa Reed, MS, CSCS, owner of Lisa Reed Fitness in the DC area—get your calorie burn up and your waist size down. Plus, they don't require two hours—except for maybe the last one!
Before your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury.
Do 25 yards or 20-30 seconds each of:
Skips (traveling or stationary)
Buttkicks (traveling or stationary)
Walking (or stationary) knee hugs
Walking (or alternating) lunges
Walking (or alternating) lateral lunges
The 21-Day SHRED SERIES—The ultimate program for building the perfect body