Health Fitness

Free Weight Loss Exercise Programs to Burn Fat Fast

Losing weight is a priority for many people, but they just don’t know where to start. People who do lose weight generally have good support from family or friends to keep them motivated, eat a healthy diet, and follow an effective exercise program to lose weight.

I am going to help you with the exercise program by describing an interval workout. Before starting any exercise program, whether it’s for weight loss or just getting fit, it’s important to consult with a doctor.

Heating

Warm up before starting any strenuous activity to stretch your muscles and prepare your cardiovascular system for the impending stress you are about to inflict on it. So warm up for 5-10 minutes by jumping or jogging slowly and then stretching.

Interval training

It is a proven fact that interval training is a very effective form of exercise for weight loss. Interval training involves a short burst of intense exercise followed by a recovery period. This repeats over a long period of time, depending on your fitness level. Below is a sample interval exercise. Depending on your fitness level, you may want to cut down on the time, but make sure you spend your full time warming up and cooling down. Intensity levels are based on a percentage of your maximum heart rate. Your maximum heart rate is 220 minus your age, so a 35-year-old would have a maximum heart rate of 185. Then calculate your intensity level as a percentage of 185 (in this example). For example, 60% of 185 is 111 heart beats per minute (bpm). For a full explanation of heart rate training and a chart that automatically calculates your heart rate percentages, see the link at the end of this report.

Exercise program for weight loss

  • Minute 1-5 Warm-up with heart rate 50% of maximum
  • Minute 6: high intensity with heart rate between 75% and 85% of maximum
  • Minute 7 – Easy intensity with heart rate 50% of maximum
  • Minute 8 – Easy intensity with heart rate 50% of maximum
  • Minute 9: high intensity with heart rate between 75% and 85% of maximum
  • Minute 10: easy intensity with heart rate 50% of maximum
  • Minute 11 – Easy intensity with heart rate at 50% of maximum
  • Minute 12: high intensity with heart rate between 75% and 85% of maximum
  • Minute 13 – Easy intensity with heart rate 50% of maximum
  • Minute 14 – Easy intensity with heart rate at 50% of maximum
  • Minute 15: high intensity with heart rate between 75% and 85% of maximum
  • Minute 16 – Easy intensity with heart rate at 50% of maximum
  • Minute 17 – Easy intensity with heart rate at 50% of maximum
  • Minute 18 – Easy intensity with heart rate at 50% of maximum
  • Minute 19 – Easy intensity with heart rate at 50% of maximum
  • Minute 20 – Easy intensity with heart rate at 50% of maximum

Do this every other day to allow your body to recover. Well, here’s an example of an interval training program that will burn that fat and accelerate your weight loss.

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