What’s up, guys? jeff cavaliere, athleanx . It’s a bodyweight Wednesday, and guess what? It really doesn’t even matter, at least not for the consideration of what we’re choosing here for the best exercise to help you to burn the most calories and fat as fast as possible. We could look at weighted options, we can look within the weight room and see if we’ve got any options there, but we don’t. The best thing we could possibly do is move our asses as fast as we possibly can and to.
Do that, that is with sprinting. this is a high effort, high intensity this is an overloaded version of what would typically be a basic cardiovascular exercise. So we can jog, we can walk, but there’s no overload there. You know how important I say overload is to everything we do. This is overload. Now, if we look at calorically, what this equates to, is calorically, we could jog. A lot of us do jog and we spend a lot of time doing that, but is it the best thing.
We can do if we’re trying to burn as much calories and fat as possible? no because we can jog and if we jog, again, the weight that we are will influence how many calories we burn. If we’re heavier we’re going to burn more calories in the same period of time as we would if we were lighter. But in general, a 160lb guy is going to burn about 180 calories every 15 minutes jogging. A 200lb guy is going to burn about 220 calories every 15 minutes.
Of jogging. okay, not bad. But when we sprint, if you were to sprint for 3 minutes straight which none of us are because we’re probably going to pass out before then but it illustrates the level of high intensity effort. We could honestly do it for 30 seconds sometimes 60 seconds but in 3 minutes, compared to 15 these guys are going to burn anywhere from 275320 calories.
That’s every 3 minutes. you multiply that by 5 and you’ve got a hell of a lot more calories being burned. But of course, no one is going to be sprinting for that long of a period of time. So what do we do? Well, our options are to break it up with rest intervals. I talked about high intensity interval training before. That’s a given, but what am I doing specifically? Well, I actually like to sprint twice a week. I dont do it for a hell of a lot of time.
As a matter of fact i was so damn late in doing it and getting it done that i had to go outside, it was nearly dark anyway, and I decided I’d bring the camera about and show you wat I do. So, I go out, and I like to try to find a little bit of an incline that I can run up. If I run up I’m going to get a little bit more work for my posterior chain which obviously can always benefit from that anyway but there’s bigger muscles on our backside.
Here. they’re going to burn more calories a little bit more quickly. so i’m going to utilize the uphill slope to my advantage to help me to get more out of this workout, especially when I’m short on time. So what I do is I set it up for about a 40 yard 30 or 40 yard run and all I’m going to do is sprint up, and I’m going to either walk down, or do something I call a sprintwalkjog, which I’ll show you in a little bit, where I walk half the way and.
Then i jog half the way back to the starting point, in which case i turn right back around and I sprint up the hill again. Either way, the key here is the sprinting. The key here is minimizing the rest intervals here so when I get back to the starting line I’m not hanging around forever. I’m getting right back at it. I might only do this whole cycle I’ll start the clock at 10 minutes and I’ll just keep running up and down that hill.
Best Fat Burning Workout HOW I STAY LEAN
What’s up, guys? Jeff Cavaliere, ATHLEANX . So today we’re not only going to do the fastest way to burn fat, but really the funnest way to burn fat. Jessie is saying that funnest is not a word. I’m going with funnest.
If you could tell me, if you could let me know if it’s a word, or not. Most fun, funnest; you get the point. The idea is ‘not boring’, okay? Getting on a treadmill which a lot of people are going to do this time of year is freaking boring. It’s not even the best way to burn fat.
What we need to start doing is get complexes into our training. I’m not saying get complex with your training. I’m saying ‘build complexes into your training. We’re actually going to do them here with dumbbells because a lot of people dont have access to a barbell that are following this channel, and just want something they can do at home.
The good thing is, you can do them with even a single set of dumbbells, and it’s usually dictated off of your overhead press. So what we’re going to do is take your overhead press weight and you’re going to do your 12 rep max for 6 reps. Trust me. This is going to get hard.
You do your 6 rep max from there and you’re going to go straight down and rack them on your shoulders those same dumbbells without changing weight and without really resting and go right into a dumbbell front squat. From here you’re going to do the same thing; 6 reps. Then you’re going to go down and you’re going to switch to a dumbbell row. Of course, even as you start getting into these later exercises the weight is light.
Enough so that there is no inherent danger here because the problem is, as we do these exercises, as people program complexes more and more these days inappropriately, they’re making you do heavy, heavy weights on exercises in a fatigued state. That’s not what we’re doing here. As you see, we finish with a deadlift. Here we have, again, you can do this with a barbell very easily.
You use your deadlift now, and you finish with 6 reps, you rest 75 seconds, 90 seconds at most, and get right back into the next set. Here’s the next key point: you’re going to decrease the descending pyramid in terms of the rep scheme. Again, to back up the same idea that you’re going to become fatigued. Trust me, you do one or two rounds of this and you’re going to become very fatigued.
So we’re going to help that and assist that to maintain the integrity of the exercise, and the form that you’re using while you’re doing them by decreasing the reps down to 5. You go all the way through 5, you go through 4, you go through 3, you go through 2, and you go through 1 rep. All the way through, each time.