As the season of spring slowly creeps up, the desire for a sculpted and lean physique becomes a common aspiration. The journey towards achieving weight loss by spring often involves incorporating effective fat-burning workouts into one’s routine. These targeted exercises not only contribute to shedding excess pounds but also play a pivotal role in sculpting and toning the body. With a focus on elevating metabolism and maximizing calorie burn, specific workout routines become key allies in the pursuit of a fitter, more vibrant self as the warmer months approach.
We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about two fat-burning workouts to try for a sculpted body by spring. He revealed that high-intensity interval training (HIIT) and compound strength training exercises are some of the best options.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) stands out as a powerful and time-efficient strategy in the pursuit of a sculpted body by spring. This dynamic workout approach rotates short bursts of intense exercises with brief periods of rest or lower-intensity activity. HIIT not only maximizes calorie burn during the workout but also elevates the post-exercise calorie expenditure, known as the afterburn effect.
White says that "HIIT is a versatile training method that alternates between high-intensity bursts of activity and short rest or low-intensity periods. These sessions can include sprints, bodyweight exercises, or cycling."
As for its sculpting benefits, he says "HIIT is exceptionally effective for burning fat due to the intense nature of the workouts and the afterburn effect, or EPOC (Excess Post-exercise Oxygen Consumption), which keeps your metabolism elevated for hours after your workout. This leads to more calories burned, helping to reveal muscle definition."
He recommends to start with 20-30 minutes per session and aim for 3-5 sessions per week.
Compound Strength Exercises
Compound strength movements, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, promoting efficient calorie burn and muscle development. By incorporating compound exercises into a fitness routine, individuals not only enhance overall strength but also accelerate the sculpting process. The compound nature of these exercises triggers a more profound metabolic response, aiding in fat loss and muscle definition.
"Focus on exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and rows. These can be performed with free weights, barbells, or dumbbells. Compound movements are crucial for building strength and muscle mass, which boosts your resting metabolic rate (RMR), leading to increased fat loss over time. Additionally, these exercises help sculpt the body by targeting several muscle groups simultaneously," he says.
He suggests to plan for a 45-60 minute workout and "aim to do this workout 3 times a week, with at least a day of rest in between."
