After working a long day you want to make the most of your evening by getting in your daily exercise session.
But, it's 8:30pm and the gym closes at 10:00pm. It takes about half an hour to get to the gym and into gym attire. So you technically have only 45 minutes to work out and 15 minutes left to shower before leaving.
I am certain that we all have been in this same situation before. You want to get your workouts in for the week, but don't have the time you really need for a thorough session.
In order to maximize weight loss in the least period of time, you must first learn the science of it all.
When doing an exercise that "challenges" the muscles (such as weight lifting, squats, or walking uphill) your body burns glycogen stored in the liver. Glycogen is the chemical by-product which is stored in the liver after the body breaks down carbohydrates. And, glycogen turns into fat if the body does not use it for producing energy.
According to Tony Hale, www.shapeyou.com, when performing an aerobic activity, like walking or running on a treadmill, your body has the option of using glycogen stores or fat stores. The problem is that your body won’t use any fat stores until your glycogen stores are used up. On the other hand, during anaerobic exercise, like weight lifting, your body can only use glycogen as fuel.
Therefore, in order to get maximum results from only 30 minutes of cardio time you must create a workout combining fat burning and muscles challenging activities together so that your body burns both glycogen and fat all at the same time.
There are many ways to accomplish both aerobic and anaerobic exercise at the same time, but we all have our personal favorites.
30-Minute Fat Buster Treadmill Routine
1. Use the Quick Start button on the treadmill (because you will be changing the settings throughout the workout).
2. Start walking at a speed of 3.3.
3. Increase your speed every minute by 3 intervals until you are walking at a speed of 4.2.
4. Once you reach 4.2 start to increase your incline by 3 intervals every minute until you are walking at an incline of 8.0.
5. Then decrease your incline by 3 intervals every minute until you are back at 0 incline.
6. Then increase your speed by 3 intervals every minute until you are running at a speed of 6.0.
7. After you reach a total workout time of 30 minutes, decrease your speed every 30 seconds until you are walking again.
8. Once you feel your heart rate slow down (usually when you are back walking at your starting speed and incline (3.3 speed, 0 incline), you are finish with your workout.
Total time should not take more than 35 minutes from start to finish. The workout alleviates the need for warming up or cooling down, because it is incorporated in your routine.
But more importantly this 30 minute fat buster treadmill routine burns fat while burning sugar stores to maximize weight loss.
If time permits, it is suggested that you continue your regular weight challenging and body sculpting routine. As this is mainly suggested for a "strict time schedule," and not to be used as a comprehensive workout routine.
This information is provided for educational purposes by World Therapy Center, LLC and is not intended as medical advice. For more in-depth information contact your health care professional.
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