1. Superset Compound Movements. First, consider doing supersets, alternating back and forth as you go about your workout routine. A superset is where you perform all reps of one exercise and then immediately move into all the reps for another activity. Once both are complete, rest and then repeat.
Stack two or three supersets back to back, so you are continually alternating between them as you go about your workout routine. As an added benefit, this will help boost your cardiovascular fitness level as well.
2. Try Reps For Time. Another way to create a time-efficient fat burning workout is to do reps for time. With this protocol, you are going to perform as many reps as possible for a set period – usually one minute total. As it is tough to achieve a strength training exercise for 60 seconds straight, you are going to get a good deal of lactic acid build-up while doing this. You will find you will be able to train your body to keep working despite fatigue. Then when you go back to doing straight sets, it will feel more comfortable.
Reps for time is an excellent intensity technique to help you burn fat faster.
3. Alternate Cardio And Strength Moves. Finally, you might consider alternating cardio and strength based moves as you go about your workout program. This means performing…
- a set of burpees,
- mountain climbers,
- running on the spot or
- jumping jacks
interspersed with strength-based moves like…
- walking lunges,
- shoulder press,
- bent over rows, or push-ups.
By doing this, you work both areas of your fitness at once and can decrease the total requirement for rest even further. If you were just to make strength-based moves, you would likely need 30 seconds of rest every so often, but if you then transition to a cardio based movement, you may be able to avoid that.