The focus here is on burning calories through high-intensity exercises combined with steady-state cardio to maximized fat loss.
Frequency: 4-5 days a week.
Duration: 30-45 minutes per session.
Structure: HITT (high intensity interval training) combined with steady state cardio.
EXAMPLE WORKOUT (HIIT + CARDIO)
Warm up (5-10 minutes):
- Jumping Jacks: 2 minutes.
- Dynamic Stretches (Leg swing, Arm circle): 3 minutes.
- High Knees: 2 minutes.
Circuit (Repeat 3-4 times 30 seconds works, 15-30 seconds rest):
- Jumping Squads.
- Mountain Climbers.
- Push-Ups.
- Burpees.
- Kettlebell Swings.
- Bicycle Crunches.
Steady- State cardio (20-30 minutes):
- Brisk Walk or Light Jog.
- Or cycling at moderate intensity.
Cooldown (5-10 minutes):
- Slow walk or Stretching.